08.27.2020

Warm Up
3 rounds
60 seconds high knee jump rope singles
16 switch lunges   https://youtu.be/J5ZMs2WKIl0
8 body weight kickstand pistol squats/leg
20 second split stance isometric hold/ both sides


Mobility: use a yellow mini-band https://www.instagram.com/p/B5x9IM1nMjo/
A. wall taps or plank taps x 5 each side
B. band external rotation and press x 10
C. band external rotations x 10
D.  prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/


WOD
"Excalibur"
9:00 EMOM
min 1- 15/10 front squats 75/55
min 2- 15/10 push press 75/55
min 3- max effort SDLHP in 45 seconds 75/55

Rest 2:00
9:00 EMOM
min 1- row 17/14 or bike 13/10 cals
min 2- 10 TTB or banded knee raise drill or hanging knee raises
min 3- max effort burpees in 45 seconds

*record max reps for each EMOM

08.26.2020

Warm Up
3 rounds
prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/
glute bridge DB press x 10 each side
spiderman lunges + reach x 5 each side
tall kneeling body weight windmills x 5 each side

Mobility
Jefferson curls x 10 slow
90/90 hip switches x 8 each side
hip hurdles x 8 each side
KB/DB good mornings x 10 slow

Warm up for deadlifts

WOD
"Deads"
1-2-3-4-5 deadlifts @ 75-85% try to keep the same weight across sets
between sets complete 3-10 reps gymnastics of your choice

3 reps would be for a highly technical movement such as muscle ups or strict work

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

08.25.2020

Warm Up
3 sets
100m jog
25 frog pumps
10 3-way ChaCha/side- use a blue band
10 DB cross body Romanian Deadlift - 5/side slowly


Strength

3 sets
A. mixed KB or DB rack suitcase step up x 6/leg 
B. single arm KB or DB rack Cossack squat x 5/leg perform all reps on the weak side first
C. 60 seconds dual KB or DB rack carry; walk slow and deliberately keeping your shoulder bladed back and down


WOD
"Beast Mode"
Every 3:00 for 5 rounds
16 single arm DB hang clean & jerk (8 each side)
4 tire flips
100m sprint

Cool Down
seated forward fold 1:00
seated straddle 1:00
frog position 1:00

08.24.2020

Warm Up
3 sets
7 barbell or DB deadlifts
7 barbell or DB hang power clean
7 barbell strict press
5- 10 push ups
20 jumping jacks

Mobility
A. squat Y's x 8/arm
B. deep squat plate hold x 3 sets of 15 seconds
C. child's pose with shoulder variation



Burgener warm up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean  
4. tall cleans 2",4",6" full squat 


Primer

3 sets of each part- use a warm up weight for these sets.  This is for technical work, not strength.
A. 2 clean pulls + 2 hang clean high pulls + 2 hang power cleans below knee

B. 2 snatch pulls + 2 hang snatch high pulls + 2 hang power snatch below knee


WOD
"Primitive"

For Time
2 rounds
10 power snatch 115/85 95/65 75/55
20 OHS
200m run
directly into 
2 rounds
20 power cleans 115/85 95/65 75/55
10 front squats
200m run

08.23.2020 Swim WOD

Lake Harriet South Beach

9:15am

WOD

5 RFT

9 DB snatch each side

6 burpees over the DB

3 DB thrusters

swim 100m

08.22.2020 Partner WOD

Warm Up
https://www.instagram.com/p/CC_f2I5FDgk/ 🤟3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)

*move through from 1 to 5 and then back to 1 for the next set. 



WOD
"Chunky Peanut Butter"

Part One

Team of 2
Can you beat the 10:00?  Time Cap 13:00
10 rounds (5 each partner)
U Go I Go 
20 air squats
100m run
5 burpees

At 13:00 on the clock, everyone takes a 2:00 rest to get equipment ready for Part Two

Part Two
5 rounds for time- all on your own!
4 power cleans   115/85    95/65    75/55
3 shoulder to overhead
2 hang power cleans
1 thruster
12/10 cals row or 9/6 cals bike

08.21.2020

Warm Up
2 rounds
tall kneeling to sitting back on heels with goblet x 10 reps
staggered stance RDL with a pause at the bottom x 5/side
bird dogs- slowly x 5/side
glute bridges- slowly x 10
run 100m



Primer
3 sets
A. dimmels x 10-15 reps @ 35-50% conventional deadlift weight- for explosiveness!

B. seated box jumps x 6-8 reps

The Dimmel Deadlift is essentially the top 2/3 of a regular conventional deadlift with a few key differences. It’s done explosively for 2-3 sets of 15-20 reps. Lift the bar off the floor like a normal deadlift using a double-overhand grip.Lower it to just below your knees ( feel a stretch in the hams and glutes) Raise it again Start slower, then pick up speed with your reps


WOD
"Built"
13:00 AMRAP
DB snatch right side x 10   50/35   35/20
deadlift x 8 225/155 185/125 135/95
DB snatch left side x 10
pull ups x 8 or ring rows