08.05.2020

Warm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges  https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch



Strength
4 sets

A. front squats x 4 reps @ 3331 @ 70-75%
B. chainsaw rows x 8/side @ 2110

WOD
"Pants of Fire"
3 rounds
9 TTB   
7 lateral hops over the barbell
5 squat cleans 155/105 135/95 95/65

Rest 3:00

3 rounds
9 TTB
7 lateral hops over the barbell
5 squat cleans 155/105 135/95 95/65

TTB or perform the hanging knee raise drill with a heavy KB and orange band.  Here is a video of the drill: 
https://www.instagram.com/p/B0RxrD4Ad2h/

08.04.2020

Warm Up
one round10 MB rotational throws100m run
10/side quadruped shoulder taps
100m run
10/side half kneeling band pull aparts
100m run


Mobility:  
https://www.instagram.com/p/CDEj-KUJ9rG/ 

A.  single arm KB press + windmill
B.  prone PVC press
C.  squat + Cuban press with small plates
D.  side plank + external rotation with small plate


 
Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
 
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork) 



 
Strength

every 75 seconds for 6 sets
start at 50% and build load with good form

1 snatch pull

1 power snatch
1 hang squat snatch
1 OHS



WOD
"Skill Work"

20:00 EMOM

min 1- snatch grip deadlift x 5-7 reps @3030
min 2- bar muscle up or c2b pull ups or pull ups x 3-8 reps
min 3- DB walking lunges x 50 feet   50/35   35/20
min 4- v-ups x 15-20 reps sub tuck ups

08.03.2020

Warm Up
2 rounds

KB good mornings x 30 seconds

rest 15 seconds
Band pull aparts x 30 seconds
rest 15 seconds
max reps hollow rocks x 30 seconds


Mobility https://youtu.be/mzZ-B-QbSwQ
Each exercise for 30 seconds
A. sphinx pose
B. thread the needle + thoracic rotation- alternate sides
C. cat/camels
D. cobra push outs
E. child's pose to cobra

Strength
Deadlifts
4 sets of 3 reps @70-80%

WOD
"Bananas"
Every 3:00 for 4 rounds with a 1:00 rest after each round
Run 400m
max rep manmakers
*manmaker= DB row right + DB row left + push up + squat clean + press

08.01.2020 Partner WOD

Warm Up
3 sets

5 single arm suitcase KB/DB deadlifts Right
5 single arm KB/DB cleans Right
5 single arm KB/DB push press Right
20m single arm KB/DB OH carry Right

repeat all movements on the Left side


Mobility
10 Prisoner Kang squats
5 yoga push ups
5 each side perfect stretch walk
5 deep squat walk outs + push up


Barbell Complex (use an empty barbell)
Two sets of
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Power Jerks

WOD
"Guard Rail"
Partner WOD  30:00 Time Cap
you go, I go style
one person completes an entire round before tagging off
each person has their own barbell

60 rounds total (30 each)
1 power clean
2 front squats
3 shoulder to overhead
4 burpees over the barbell
RX 95/65
Sc  75/55

07.31.2020

Warm Up
3 sets
10 PVC pass thrus
8 PVC Cuban press
6 PVC RDLs
4 PVC lateral hops each side

Burgener Warm Up

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean

4. tall clean to 2", 4", 6", full squat



WOD
"Rest Stop"
5 rounds for time

Run 400m
10 reps of the barbell

round one- power cleans
round two- front squats
round three- hang squat cleans
round four- power clean & jerk
round five- clusters

RX 135/95
Int 115/75
Sc 95/65

RX+ 155/105

Core finisher
https://www.instagram.com/p/BrYOskola6p/

3 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec

07.30.2020

Warm Up
Run 400m
then
2 rounds of:
5 slow to fast air squats
30 seconds of deep squat progressions
5 sumo inchworms
then
2 rounds of:
5/side lateral box step ups
30 seconds/side ankle stretch on the box
10 glute bridges with heels on the box

Mobility
QL walks x 16 in each direction  https://www.instagram.com/p/B8KaFgxljE-/
hip hurdles x 16 each leg- one DB one the floor, lift one leg over and back while sitting up tall
cat/camels x 10
thread the needle + thoracic rotation x 5 each side




WOD
"Junkyard"
Buy In: 20 ball slams

200' shuttle run (50 feet out and 50 feet back x 2)
50 box step ups- go 30/24" box or 24/20"
200' shuttle run
40 weighted sit ups- hold a DB or a plate at your chest
200' shuttle run
30 deadlifts 225/155
200' shuttle run

Cash Out : 10 tire flips

07.29.2020

Warm Up
3 sets
10 single leg hip thrusts + 10 second isometric hold at the top Right side
10 single leg hip thrusts + 10 second isometric hold at the top Left side
15 second superman hold
15 second star plank R
15 second star plank L
rest and repeat



Strength
3 sets

A1. landmine deficit RDL x 6/side @3010
A2. single arm DB Arnold press x 8-10/side @2110

B1. landmine twist x 6-8/side
B2. suitcase long step walking lunges x 7-8/side @30X0



WOD
"Peaches"
5:00 AMRAP
2-4-6-8-10...
single arm DB hang clean & jerk
20 DUs in between each set

Rest 2:00

5:00 AMRAP
2-4-6-8-10...
single arm DB squat clean- DB on the right for 1 rep, then on the left for 1 rep
10 jumping lunges between each set