08.20.2020

Warm up
2 rounds
100m run accelerate every 25m to a hard pace
20 walking lunges
15 drop squats https://youtu.be/CWhIRbeUgGM
15 sec split stance isometric with pulse R https://youtu.be/QDsQA5F1ScM
15 sec split stance isometric with pulse L

Primer
2 rounds
goblet ballet squat @2020 x 8 reps https://youtu.be/yVmUTq5kLws
goblet curtsy drop lunge @ 30X0 x 3-5 per leg https://youtu.be/b75R4RvqF5Q
Filly carry x 30 seconds/arm- one DB overhead + one DB racked

 WOD
"Heavy Day"
10 sets
every 2:00 complete 3 front squats @ 70%


If Time remains:
Core finisherhttps://www.instagram.com/p/CDMe0bclbM8/

3 Sets
10 Right Arm Hollow Body KB Chest Press -directly into-5 Right Arm KB Turkish Sit-Ups
*switch sides and repeat
-then-
10 Dual KB Turkish Sit-Ups (add in a 20sec isometric at the top of the final sit up)

-rest as needed and repeat from top  

08.19.2020

Warm Up
2 rounds
20 elbow to tall plank
10 walking spiderman lunges (5 each side)
5 yoga push ups


Mobility
deep squat with plate press out and hold 5 sets of 15 second holds    https://youtu.be/pCEpcIo-O4I
tall kneeling bodyweight windmill- alternating x 5/side   https://youtu.be/OtvqAKrQgHI
thoracic rotation x 5/side

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

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

 4. tall cleans 2",4",6" full squat


WOD
"3-2-1-GO"
20 rounds
time cap 15:00
3 burpees over the bar
2 strict HSPU
1 power clean @80%

Bicep finisher
2-3 sets
KB horn bicep 1 1/4 curls x 5
KB grab on the bell bicep curls x 10
half kneeling KB slow descend curl + reset x 5 each side

08.18.2020

Warm Up
2 sets

60 seconds cardio on bike or row or run 300m
10 Russian KB swings
10 goblet squats
10 goblet reverse lunge alternating 5/leg
10 goblet behind the back good mornings

Primer: 
Jog 200m 
4 x 50m pick ups- build speed
 Running drills: https://www.youtube.com/watch?v=qKawQ2R3C4I 
A skip 
B skip 
 C skip  



WOD
"Red Solo Cup"
5 RFT
20/15 cals row or 15/12 cals bike
400m run

Rotational Core Finishers

2-3 Sets

20 Straight Arm KB Russian Twists https://youtu.be/Vi7GimOTXiU

10 Half Kneeling KB Chop and Lift/side https://youtu.be/Psmkt_Tft5E

5 Tall Kneeling KB Windmill/side   https://youtu.be/wUDvYP0U9Yg

08.17.2020

Warm Up
3 sets
20 bodyweight hip thrusts
15 sec single leg hip thrust isometric hold/side
20 lateral band walks each side
10 monster walks each direction

Mobility:
thread the needle + thoracic rotation x 5/side
bear rolls x 5/side
deadbugs x 10


Strength- total of 4 sets
A. Turkish get ups 4-3-2-1 each side
B. DB or KB Jefferson curls x 6-8 @3030

WOD
Benchmark
30 clusters for time
RX 135/95
Int 95/65
Sc 75/55

Cool down
200m easy walk
2:00 saddle pose
1:00 each side low dragon pose

08.15.2020 Team of 2

Outside group warm up
2 lengths shuffle

2 lengths high knees
2 lengths skip
1 length leg swings
4-5 each side  perfect stretch

then...
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
10 empty barbell clean + press


Mobility
child's pose x 5 deep breaths
hip hurdles x 10 each side
ankle pulses x 30 seconds each side
yoga push ups x 5



Burgener Warm Up with PVC or stick

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean4. tall clean to 2", 4", 6", full squat


WOD
"Peanut Butter & Jelly"
Team of 2

Buy in 800m Run together
100 weighted walking lunges 35/20 20/15 DBs each hand

30 rounds- alternating with your partner
3 pull ups- sub racked barbell inverted rows or ring rows
3 clean & jerk 135/95 115/75 95/65
3 burpees

100 weighted walking lunges
Cash Out: 800m Run together

08.14.2020

Warm Up
2 rounds
100 single unders
12 landmine single arm upright row R https://youtu.be/8GBibrvgQEo
12 landmine single arm upright row L
12 landmine meadow row R https://youtu.be/e-c4gMcqdyw
12 landmine meadow row L
12 goblet landmine row https://youtu.be/fzDlB_l0QYA



Glute Set
3 Sets - .
🍑 10 glute bridges -
🍑 10 donkey kick backs per leg
🍑 10 single leg glute bridges per leg
🍑 10 clam shells per side 
use a mini-band if you have one
https://www.instagram.com/p/B-Iy3ksptdM/



WOD
"Favorite"
5 rounds for time
10 devil's press  50/35  35/20
10 box jumps  24/20"
200m recovery jog
*sprint the work in the gym and use the run as active recovery*


Core Finisher
In tabata timing
One round = 2:00
3 sets - rest as needed after each set
20 seconds star plank right  10 seconds rest
20 seconds hollow hold   10 seconds rest
20 seconds star plank left   10 seconds rest
20 seconds hollow hold   10 seconds rest

08.13.2020

Warm up
2sets
8/side spiderman lunges + reach

10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up

10 body saw- elbows on ground- rock forward and back in a plank position




Strength 
3 sets

A1. Front rack with KB/DB drop back lunges @30X0 8-10/side
A2. Strict HSPU negatives x 5 reps- slow descend and then drop off the wall to reset

B1. Goblet Cossack squats @ 30X0 8-10/side
B2. Push up plank hold max effort for time- hold the bottom of the push up position

WOD

Junkyard 2.0
AMRAP 15:00

sledge hammer strikes x 20 (10 each side)
slam ball hold step ups x 20 (10 each side)
slam ball rotational throws x 10 (5 each side) - pick ball up and throw to the other side of the body
slam ball sit ups x 10- hold ball overhead
slam ball carry and run x 300m