10.15.2020

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate

Squatober Day 3

Strength

Back squat 5 reps @ 60,65,70,70,70%




WOD
"Flinstones"
12:00 AMRAP

8 alternating DB snatch 50/35 35/20
16' DB single arm overhead walking lunges right side
8 HSPU or box piked hspu
16' DB single arm overhead walking lunges left side


Cool Down
1:00 seated forward fold
1:00 heel sit
  :30 table top hold


At Home: abs
Three sets of:
20 seconds of V-Ups x Max Reps
10 seconds Rest
20 seconds of Hollow Rocks x Max Reps
10 seconds Rest
20 seconds of Flutter Kicks x Max Reps
10 seconds Rest

10.14.2020

Warm Up
2 sets

5 single arm suitcase DB deadlifts Right
5 single arm DB cleans Right
5 single arm DB push press Right
20m single arm 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

Strength

6:00 EMOM

min 1: DB rear lateral raises x 20- light weight  https://youtu.be/Z0HTsZEMedA

min 2: DB hammer curls x 15

min 3: banded lat pull downs x 20

WOD

"Thor"
From 0:00 – 3:00:
2 Rounds:
8 Chest-to-Bar Pull-ups
4 Devil’s Press (35/20#)

From 3:00 – 6:00
2 Rounds:
10 Chest-to-Bar Pull-ups
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
12 Chest-to-Bar Pull-ups
6 Devil’s Press

TIME CAP: 21:00… Continue sequence until you no longer complete the reps in the 3:00 clock.

Intermediate
From 0:00 – 3:00:
2 Rounds:
4 Pull-ups
4 Devil’s Press (25/15#)

From 3:00 – 6:00
2 Rounds:
5 Pull-ups
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
6 Pull-ups
6 Devil’s Press

TIME CAP: 21:00… Continue sequence until you no longer complete the reps in the 3:00 clock.

Scaled:
From 0:00 – 3:00:
2 Rounds:
8 Ring Rows
4 Devil’s Press (15/10#)

From 3:00 – 6:00
2 Rounds:
10 Ring Rows
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
12 Ring Rows
6 Devil’s Press

TIME CAP: 21:00

Core Burner

4 rounds
Tall plank knee to elbow x 10 reps (5/side)
floor wipers x 5 each side
side star plank hold x 15 seconds each side
straight body crunches x 15 reps

10.13.2020

Warm Up 
2 rounds: 
200 run
 KB halos x 5 each direction
 KB strict press x 5 each side 
KB windmills x 5 each side 
Bottoms up KB carry x 50 feet each side 
KB racked reverse lunges x 6 each side


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A.  front rack stretch x  30 seconds
B.  xiaopengs x 5/arm

**For the front rack stretch, I focus on pushing the elbows up and back as hard as I can for ~30 sec per round.
**For the xiaopengs in each direction, I focus on creating a perfect circle- you can do these against the wall to guide you. I always rotate my palm up on the way up, and use 5-10lbs.


Strength Jerks
A. Press in the split- 3 sets of 5 with an empty bar  https://youtu.be/65NfhQA-Y3U
B. Push jerk in the split- 3 sets of 3 @ 40-55% https://youtu.be/KVprSQhtRRg
C. Split jerks 5 x 2 reps @ 75-80% OR Strict press from the floor 5 x 3 @ 65%


WOD
"Redline"
3 rounds for time
400m run  or row 500m  or bike 24/20 cals
15 ground to overhead 135/95 115/75 95/65

cool down
1:00 puppy dog stretch
1:00 frog pose
:30 each side pigeon

10.12.2020

Warm Up
3 rounds
10 split squats each side- elevate rear foot on plate
10 lateral step downs each side- from a box
10 hip thrusts + 20 second isometric hold

Strength

Squatober day 2
Back squat
3 sets x 10 reps @ 50%
4 sets x 7 reps @ 60%
5 sets x 4 reps @ 70%



WOD
"Fast and Furious"

5:00 AMRAP
2-4-6-8-10...
DB hang squat cleans 50/35 35/20
5 cals bike or row

directly into....not for time
3 rounds
20 hollow rocks
10 kip swings on pull up bar
*if not ready to kip swing, then hollow hold on pull up bar for max time

10.10.2020 Partner WOD

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

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

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

"Jump Around"
30 Minute AMRAP with a partner
40 Thrusters
20 Box Jumps 24/20
40 Clean and Jerk
20 Burpees
40 Power Snatch
20 Burpee Box Jumps 24/20

*One Partner works while the other rests
**Break up reps however you and your partner choose

Barbell Recommendations
Advanced 95/65
Intermediate 75/55
Scaled 65/45

10.09.2020

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)


Primer:
3 sets- starting with an empty barbell and adding load each round
2 tall cleans
2 hang power cleans
2 power cleans

1 Kip cadence complex:  2 kip swings+  2 knees to chest +  2 TTB with straight legs  

WOD
"Fibonacci Triad"
For Time
Buy In 800m Run
1-1-2-3-5-8-13-21
power cleans 115/75  95/65   75/55 or use DBs
front squats
TTB
Cash Out: 800m Run

  Arm Pump Finisher

3 Sets

12-15 KB Horn Curls   https://youtu.be/YzTfq9VaQKs

12-15 Tall Kneeling KB Horn Tricep Extensions   https://youtu.be/qRnzxoKhCVU

12-15 KB Crush Grip Floor Press     https://youtu.be/ZqLIdM2xdTE

rest as needed between sets and movements

10.08.2020

Warm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges  https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch 

Mobility
OHS eccentrics x 10 empty bar @31X0
squat Y's x 5/side- 2.5# plates in hand
https://www.instagram.com/p/CEC8ArNJEDo/ 
from this video:
dynamic couch stretch
reverse active straight leg stretches
 
 
Strength
Squatober Day 1
Back squat
5 @ 60%
4 @ 65%
3 @ 70%
2 @ 75%
1 @ 80%

WOD
"Press Your Luck" 18:00 time cap
For Time
60 Double unders
50 KB swings
40 wall balls 20/14
30 DB thrusters 50/35 35/20
20 weight sit ups- use on of your DBs
10 devil's press 50/35 35/20