10.07.2020

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



Strength
Deadlift 5 sets of 2 reps @80-85%

WOD
Belt Buckle
For Time
30 deadlifts 225/155 185/135 155/105
30 bar facing burpees
15 deadlifts
15 bar facing burpee

6:00 EMOM
min 1- 15-30 second tuck ups on pull up bar
min 2- 8-10 push ups
min 3- 20-30 second hollow hold

10.06.2020

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

*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



 Mobility
1. 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 breaths

2. open 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.

3. ankle pulses- drive you knee over the toes to stretch the ankle x 30 seconds/side

4. 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. x 5 reps

Burgener Warm up

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)


WOD
"Bottom Line"

20:00 E2MOM
0:00-2:00 complete one round of:
2 horizontal pause ring rows (3 sec. pause ring at the chest) or 2 bar muscle ups
4 strict ring dips or 6 box ring dips
8-12 alternating pistols

2:00-4:00 complete one complex- building load each round
1 x snatch grip deadlift
2 x hang snatch high pull
3 x power snatch
start at 60%

10.05.2020

Warm Up
2 rounds
10 PVC RDLs + pass thru
5 PVC Cuban press
5 burpee high jump
10 scap pull ups
5 empty barbell tall cleans



Strength- 3 sets
https://www.instagram.com/p/B-Uz5iVno6A/?utm_source=ig_embed

A. banded lat rows x  8-10/side

B.  Glute work- use blue mini-bands
1. lateral walks x 15 each direction
2. monster walks x 10 forward and back
3. standing kick backs x 5 each side
4. banded air squats x 5
5. standing abduction x 5 each side

C. power clean + squat clean x 3 sets build each set ending at 65-70%

WOD
"Boat Load"
250m row  or 600m bike  or 200m run
8 squat cleans   95/65
250m row
6 squat cleans   135/95
250m row
4 squat cleans  155/115
250m row
2 squat cleans  185/135

Cool down
1:00 seated forward fold
1:00 child's pose
1:00 each side Samson stretch

10.03.2020 Partner WOD

Warm up
2 rounds
Run 100m

10 spiderman lunges (5/side)

10 Cossack squats (5/side)

5 yoga push ups




Mobility: https://www.instagram.com/p/BxQoUvAl1VT/
10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers 10/side supine 90/90 hip switches

WOD

"Awfully Chipper"
Partner workout

24:00 time cap
2 rounds
100 DUs

50 single arm DB S2OH
50 TTB
50 alternating DB snatch
50 C2B pull ups
50 goblet step ups
100 DUs

RX 50/35 24/20" box
Int 35/20 24/20"
Sc 25/10 20/16"

TTB scale to hanging knee raises or KB banded TTB drill
C2B pull ups scale to banded pull ups or ring rows

10.02.2020

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
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

Strength
3 sets
A. cyclist front squats @ 31X0 8-10 reps
B. chainsaw row @20X2 8-10/arm
C. pronated strict pull up @ 2011 8-10 reps- scale to banded strict pull ups

Primer:
3 sets
set 1- empty bar
set 2- 30%
set 3- 35%
3 snatch press in the receiving position
3 muscle snatch
3 drop snatch
3 hang power snatch


WOD
"Triple Threat"

12:00 AMRAP
15 air squats
10 power snatch 115/75 95/65 75/55
5 bar facing burpees

10.01.2020

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 

Strength
3 sets
A.  deficit landmine single leg RDL @ 3101 x 8-10/leg
B.  single arm DB high pulls x 8-10/arm


WOD
"Bar Down"
4 rounds for time
Run 200m or row 300m or bike 12/10 cals
deadlift x 15 reps 185/135
HSPU x 10
rest 2:00
*record each split and record final wod time including the rest, except for the last 2:00

09.30.2020

Warm up
3 sets
15 banded hip thrusts + 20 second isometric hold
8-10 KB/DB loaded Jefferson curls- light
30 seconds high knees in place
30 seconds skaters

Mobility
wrist stretches
table top hold x 30 seconds
deep squat walk out to push up x 5
3/side perfect stretch walk

Primer
5 sets
2 hang power cleans + 1 jerk
suggested percentages: 45/50/55/60/60



WOD

Heavy Day
Power clean & jerk
3-3-2-2-1-1-1-1-1

suggested percentages: 60/65/70/75/80+% for all the singles


Killer Core Set
2- 3 sets
tall plank to elbows x 8 each side
tall plank knee to elbow x 8/side
tall plank hold 10 seconds
rest 30 seconds
hollow flutter kicks x 20/side
tuck ups x 8
bent knee hollow hold x 10 seconds
rest 60 seconds