09.21.2020 "Annie"

Warm Up
2 sets
20 lateral banded walks/side
8 split stance KB swings Right
6 single arm KB hang cleans R
4 single arm KB racked squats R
2 single arm KB racked reverse lunges R
repeat movements for Left side

Mobility
4/side perfect stretch walk
8/side hip flexor kicks
10 wide stance rock backs - on elbows in the frog stance for legs

Strength
front squat or back squat from racks
(the other group will back squat on Wednesday)
Front squat 3,3,3,3 reps @ 24X1

OR
back squat 3 reps
set 1-2 @ 60%
sets 3-4 @65%
sets 5-6 @70%



WOD
'Annie'
50-40-30-20-10
Double unders
Sit ups

If time remains:
2-3 sets
150 feet dual overhead KB or DB carry
100 feet single arm KB or DB carry/side
rest as needed

09.19.2020 Team of 3

Warm Up
3 rounds of:

10 banded monster walks each direction
10 walking lunges- 5 each side
5 yoga push ups
10 squat press out with a light plate- press the plate out and back at the bottom of the squat5 empty bar hang power cleans



Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps4. Spiderman rocks x 8 reps/side



WOD
"Power house"
Teams of 350-40-30-20-10
Deadlift
Hang power clean
Jerk
Every 1:00 on the minute all team members complete 3 burpees
RX 135/95
Scaled 95/65
1 work at a time.

09.18.2020

Warm Up

2 rounds
10 seated plate strict presses
5 sumo inchworms
5 deep squat plate holds for 10 seconds each time

4-5 each side perfect stretch walk


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/


Strength
Take 12:00
Build to a one rep heavy thruster weight


WOD
"Meat Loaf"
AMRAP 14:00
3 muscle ups or 5 strict pull ups or 5 strict hspu
6 dual DB power cleans 50/35 35/20
9 devil's press 50/35 35/20


Bicep & Shoulder Finisher   https://www.instagram.com/p/CEpTea2l3WY/
2 sets
1 1/4 curls x 10
tall kneeling bicep curls x 10 reps - grab the bell of the KB
half kneeling  single arm KB negative curls x 5/side
KB halos x 5/side
saddle stretch incline press x 10

09.17.2020

Warm up
3 rounds
10 walking lunges + 10 spiderman lunges (getting down really low and knee over the toes)
10 PVC pass thrus
5/side DB OH squats
5/side DB strict press


Shoulder Warm up
15 seconds on each
 Palms Forward Pump
 Palms Backward Pump
 Internal/External Rotation
 Swimmers
 Arms Extended Hold .  https://www.instagram.com/p/B-_J7UnJlZY/

Strength
3 sets
A. barbell hip thrusts @20X2 8-10 reps
B. goblet 1 1/4 squats (can by cyclist squats for form if needed) @2111 8-10 reps


WOD
"Go Around" For Time
50 box jumps   24/20"
25 TTB
50 wall balls 20/14
25 bent over rows 95/65   75/55
50 wall balls
25 TTB
50 box jumps

09.16.2020

Warm up


3 rounds
1️.  Half Kneeling Chop and Lift x 10/side - KB starts low at the hip and lifts across the body to high over the shoulder and back.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️.  Rotational KB Press -x 8/side  -Start facing forward with a single KB racked, and as you press rotate the body 90 degrees.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️. Half kneeling KB halos x 8 each knee out- grab the bell of the KB, right leg out and rotate around the face clockwise for 4 reps and then counter clockwise for 4 reps, then switch legs out.

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



Strength
3 sets
A.  half kneeling barbell press @ 20X0 4-5 reps/knee
B.  front rack drop back lunges @30X0 8-10 reps per side


Barbell warm up- 3 reps of each
Romanian Deadlifts
muscle cleans
front squats
strict press
good mornings
back squats


WOD

"Dive Bomber"

7 rounds for time
200m Run
6 shoulder to overhead  135/95  115/75  95/65
Rest 1:00

09.15.2020

Warm up
2 rounds:
Run 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side




Mobility
hip warm up  https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band at the gym
1. abduction x 8 each side
2. band kick backs x 8 each side
3.  knee knockers x 8 each side
4. banded frog pumps x 16 reps

no mini-band
1. quadruped fire hydrants x 8 each side
2. quadruped kick backs x 8 each side
3. side lying hip bridges x 8 each side
4. frog pumps x 16 reps  

Strength
Deadlifts
5 x 3reps @ 75-80%


WOD

"Renegade"

50 DB renegade rows   50/35   35/20 

every time you break- hands off the DBs or rest at the bottom of the push up, complete 15 air squats and 15 sit ups

*renegade row= row right + row left + push up

09.14.2020

Warm Up
2 sets

Turkish Get Up x 2-3 reps per side
Single leg DL x 8 each side
Goblet squats x 10- slow to fast

Mobility     https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog to plank x 5
2. Down dog single leg reach (scorpion)  x 5 each/side
3. Down dog toe tap x 5 each/side
4. Half kneeling push forward + sidebend + rotate x 3 per side
5. Half kneeling halo x 3 per side

Burgener Warm up
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) 


https://youtu.be/3jO3N3Rlup0
how to stop swinging- snatch and clean pulls



Strength
3:00 EMOM sotts press x 3 reps- build over the sets
4:00 EMOM snatch balance x 2 reps build load   50%, 55%, 60%, 60%
8:00 EMOM 1 rep snatch pull + 1 rep squat snatch - build from 60%WOD"Slam Dunk"AMRAP x 10 MINUTES*
2-4-6-8-10…etc
Hang Power Snatch  95/65  75/55    RX+ 115/85
*After every set perform 10 Slam Balls