09.12.2020 Partner WOD

Warm Up https://www.instagram.com/p/CCWWfP6FvfA/
2 rounds
100m run + 50 single jumps
With a single dumbbell: 2 DB bent over rows + 2 DB snatch + 2 DB OHS each side
100m run + 50 single jumps
With dual dumbells: 4 alternating DB rows + 2 dual DB cleans + 4 alternating DB press

Mobility
body saw x 10 reps- a plank position on the elbows, rock forward and back
deep squat progressions x 5 repspigeon pose x 30 seconds each side
deep squat hold x 30 seconds


WOD
"Game Day"partner "You go I go"
For Time
12 rounds
24 DUs or 48 singles
8 alt. DB snatch 50/35 35/20
into
12 rounds
12 wall balls 20/14
6 single arm devil's press 50/35 35/20

09.11.2020

Warm Up

2-3 Sets

100m Run

10 Glute Bridge V Walkouts

20 Lateral Banded Walks/side

5 Single Leg RDL to Reverse Lunge/side

Strength

3 sets

A.  single leg hip thrusts x 20/leg

B.  single arm DB high pulls x 8/side

C.  DB step ups x 6/leg- DB overhead

D. pull up negatives x 6 reps at 5 second descend- reset to the top

WOD

"Jags"

For Time:
10 Shoulder Press, 115/75    95/65   75/55 15

Overhead Squats, 115/75  

20 Push Press, 115/75

25 Front Squats, 115/75

30 Push Jerks, 115/75

35 Back Squats, 115/75

Cool Down

Posterior Chain

Seated Forward Fold x 2mins

Seated Straddle x 2mins

Static Back x 2mins  https://youtu.be/WmZGZwEO34Q 

09.10.2020

Warm Up

2 sets
leg behind goblet squats x 10/legwalking lunges x 10/sideshoulder taps x 10/sideyoga push ups x 5 reps

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground x 5/side2.  Quadruped shoulder blade movement x 10 reps3.  Quadruped lat stretch x 5/side4.  Modified pigeon with rotation x 5/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


Strength

Every 75 seconds for 6 sets
1 clean pull

1 power clean

2 front squats
build load starting at 55-60% 1 RM power clean


WOD

"Quattro"
12:00 AMRAP
14 hang power cleans 115/75 95/65 75/55
12 alternating pistols
8 ring rows or inverted rows on racked barbell- or sub push ups

**https://www.instagram.com/p/CExUtv8A1Aw/check this out about ring rows

Core finisher
2-3 sets
lift overs x 20 (10 each side)- both legs lift over a DB or KB target- hands on the floor by your hips
tall plank knee to elbow x 20 (10 each side- stay to one side at a time)
straight leg crunches x 20- legs straight out from you lying on the ground- just roll the shoulders barely off the ground. Upper abs here.

09.09.2020

Warm Up
2 sets
30 Jumping Jacks
20 Russian Twist Body weight
20m Quadruped Crawl
10 Beast to Leg Through L https://youtu.be/EQEuNPVppO8
10 Beast to Leg Through R

Gymnastics Skill

https://www.instagram.com/p/ByEmgecgTjI/
5 - 10 - 15 reps of each

•shoulder shrug
•shoulder tap
•hip tap
•handstand hold (in sec)
.

*double rest/work (if it took you 30 sec to complete, rest 60sec before next set).
You can scale all of this to pike or kneeling on a box......
🔹HOW TO EXECUTE:
1. Begin in the correct handstand position - STACKED!
2. Grow tall by pressing thru floor to engage shoulders, hollow position & toes tucked under (i.e.: pointed)
.
THE SHRUG:
1. Do not sag in your core to engage movement. Press thru shoulder girdle.
2. Do not move midline! You should be “locked in” to hollow.
.
THE TAP:
1. Shift weight then press tall w. lead shoulder BEFORE you lift hand.
2. Therefore, you find balance on one hand before the other moves.

..... 
landmine upper body
4 sets
tall kneeling landmine press x 12  https://youtu.be/Dhw-HynGaSs
landmine upright row x 12/arm  https://youtu.be/8GBibrvgQEo
goblet landmine bent over row x 15 reps



rump pump- lower body
3 sets

sumo deadlifts x 8 reps at 65% 1 RM deadlift
DB RDLs x 8/side   50/35  35/20
Split stance KB swings x 8/side  pick a KB weight

09.08.2020

Warm Up
3 sets
30 seconds high knee jumping
30 seconds skaters
5 yoga push ups
5/side plank rotations
5/side drop lunge to knee lift


Mobility
prone floor angels x 15 reps
prone Y, T, W, Is for 10 reps each - thumbs point up
squat Y's with 2.5# plates in each hand
deep squat progressions x 8 reps


Strength

snatch press in the receiving position
3 x 3 reps start at empty bar and add load with good form

snatch balance
3 x 3 reps
45%, 50%, 55%


WOD
"Mount Rainer"
For Time
1 round
20 bar facing burpees
15 power snatch 115/75 95/65

2 rounds
10 bar facing burpees
10 power snatch 115/75 95/65

3 rounds
5 bar facing burpees
5 power snatch 115/75 95/65

09.07.2020 Hotshots 19

Warm Up
Turkish Get Up Complex
1-2-3- reps per side
run 100m between sets

*complex
1 single arm Turkish sit up
1 single arm KB Z press at the top of the sit up
1 Turkish get up from the top of the Z press




Thoracic Mobility
prayer stretch on the floor - this looks exactly like the child's pose.  I want you to keep your hands together while doing this stretch.  Hold for 5 deep breathsopen book stretch- this will work on rotational capability.  lay on your side with top leg over the foam roller.  Hands extended out together.  Open the top arm and hold for 10 seconds. box stretch with PVC- this one we have done numerous times at the gym.  Focus on elbows close, hands in a V position.  Tuck the butt so you don't go into the lower back.deep squat progressions- at the bottom of your squat, hands on your feet, rotate open to the left, then to the right, then both arms extend overhead.
Burgener Warm Up

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
Hero wod
“Hotshots 19”

6 rounds for time:
30 Squats
19 Power Cleans (135 lbs / 95 lbs)
7 Strict Pull Ups- sub racked barbell inverted rows  or ring rows
Run 400 Meters

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, AZ.Hotshots 19 honors the memory of these 19 heroes:– Eric Marsh, 43, Superintendent
– Andrew Ashcroft, 29
– Robert Caldwell, 23
– Travis Carter, 31
– Dustin Deford, 24
– Christopher MacKenzie, 30
– Grant McKee, 21
– Sean Misner, 26
– Scott Norris, 28
– Wade Parker, 22
– John Percin, 24
– Anthony Rose, 23
– Jesse Steed, 36
– Joe Thurston, 32
– Travis Turbyfill, 27
– William Warneke, 25
– Clayton Whitted, 28
– Kevin Woyjeck, 21
– Garret Zuppiger, 27This Hero WOD was originally posted by CrossFit’s Mainsite on August 31, 2013. CrossFit, Inc. established a memorial event held annually and a site to donate to the families of the fallen firefighters.

09.05.2020

Warm Up
2sets

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


WOD
"Cowboy"

5 rounds for time

500/425m row
5 power cleans @75%
400m run
15 box jump overs 30/24" or 24/20"