
workout of the day
09.29.2020
WOD
"All In"
3:00 AMRAP
5 thrusters 135/95 115/75 95/65
15 pull ups - sub ring rows or inverted pulls on a racked barbell
Rest 1:00
3:00 AMRAP
10 thrusters 115/75 95/65 75/55
10 C2B pull ups- sub banded pull ups with a 2-3 second descend (band goes across the rig in the J-hooks, stand on the band and keep a tight position)
Warm Up
2 rounds
4-5 reps each side perfect stretch walk
5 reps deep squat progressions
5 reps yoga push ups
5 reps each side drop back lunge to knee lift
Mobility- thoracic
https://www.instagram.com/p/CAlFzErnUU-/
Complete 2 rounds of 10 reps of each exercise with light DB/KBs.
1] 9090 Y's - this exercise is great because the ground gives us a lot of feedback. If the low back is arching to compensate we will feel it lift off the ground. Keep it locked down as you raise your arms overhead. This will extend the upper back and work strength in the rotator cuff and scapular muscles.⠀
.⠀
[2] GOBLET SQUAT & PRESS - if you keep your elbows tight this drill is much harder than it looks. Go light and press arms as far overhead as you can. You'll feel your upper back working hard to get taller as you press.⠀
.⠀
[3] Z PRESS - by stretching our hamstrings we make it difficult to arch the low back. This means the thoracic spine must fight harder to stay upright. This will build great upper back and shoulder strength. If your hamstrings are really tight sit on a bumper plate or low box.⠀
Strength
Everyone can practice jerk technique
A. 3 sets of press in split x 5 reps @ empty barbell
B. 3 sets of split jerk x 5 reps with a 3 second pause in the dip and a 3 second pause in the catch
Move into 2 groups:
Strict press- from the floor OR split jerks- from the racks
Strict press 5 sets of 5 reps @ 60%
Split jerks 5 sets of 3 reps @70-75%
WOD
"All In"3:00 AMRAP
5 thrusters 135/95 115/75 95/65
15 pull ups - sub ring rows or inverted pulls on a racked barbell
Rest 1:00
3:00 AMRAP
10 thrusters 115/75 95/65 75/55
10 C2B pull ups- sub banded pull ups with a 2-3 second descend (band goes across the rig in the J-hooks, stand on the band and keep a tight position)
Core/gymnastics additional work
20-16-10
tall plank elbow up/downs
air squats or pistols
hollow hold in seconds
08.12.2020
WOD
"Goodie Bag"
10-8-6-4-2
snatch complex 115/85 95/65 75/55
30 Double unders in between sets of snatch
**complex= snatch deadlift + hang squat snatch + OHS
Warm up
2 sets- empty bar
7 barbell or DB deadlifts
7 barbell or DB snatch grip high pulls
7 barbell or DB behind the neck press or strict DB press
5 push up + T
4 each side perfect stretch walk
Primer:
6:00 EMOM
min 1- 3 wall walks - option to add 4 (2/side) shoulder taps while in HS or shoulder taps in the plank after each wall walk
min 2- 10 pistols- option to do touchdown squats
Strength
8:00 E2MOM
3 muscle snatch
2 snatch balance
1 high hang squat snatch
start at 40% and build to no more than 50%
WOD
"Goodie Bag"
10-8-6-4-2
snatch complex 115/85 95/65 75/55
30 Double unders in between sets of snatch
**complex= snatch deadlift + hang squat snatch + OHS
07.09.2020
WOD
"Heavy Cream"
5:00 AMRAP
1-2-3-4-5...
L-sit lift overs L+R=1 https://youtu.be/ZXqCBd9H3nE
Tuck ups or V-ups
Pistols L+R=1 sub a progression or touchdown squats
Rest 2:00
5:00 AMRAP
1-2-3-4-5...
Turkish get ups L+R=1 keep weight lighter so you can move through the minutes
between each set do 10 air squats
Warm up
3 rounds
10 walking lunges + 10 spiderman lunges (getting done really low and knee over the toes)
10 PVC pass thrus
5/side DB OH squats
5/side DB strict press
Strength Set
3 sets
touchdown squats x 10/side @ 20x0 https://www.instagram.com/p/B5A9TCbAe_F/
DB single arm high pull x 8/side - move more load than last time 6/26
WOD
"Heavy Cream"
5:00 AMRAP
1-2-3-4-5...
L-sit lift overs L+R=1 https://youtu.be/ZXqCBd9H3nE
Tuck ups or V-ups
Pistols L+R=1 sub a progression or touchdown squats
Rest 2:00
5:00 AMRAP
1-2-3-4-5...
Turkish get ups L+R=1 keep weight lighter so you can move through the minutes
between each set do 10 air squats
05.21.2020
WOD
16:00 AMRAP
50m Farmer carry heavy- at home farmer carry hold 45 seconds
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression
Warm Up
Run 400m or jumping jacks 1:00 + step ups 1:00
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms
Mobility
Table Top Hold x 20 seconds- finger should face forward
Pigeon Pose x 30 seconds per side
Ankle pulses x 30 seconds per side
Child's pose x 5 good exhales
Weightlifting
4 sets of
8/side DB push press with tempo 2X02
8/side Rotational slam ball throws -at home Russian Twists x 8/side
WOD
16:00 AMRAP
50m Farmer carry heavy- at home 45 second farmer carry hold
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression
05.08.2020
WOD
Strength Work
6 rounds of the following complex
6 single arm hang power cleans
6 single arm front squats
6 single arm front racked reverse lunge
complete one round on the right side, one round on the left side then rest 90 seconds
Warm Up
3 rounds
10 feet together squats5 Kang squats
5/side DB thrusters- light load
5 inchworms + push up
Mobility: ankles + t-spine
A. box or bench ankle stretch x 30 seconds each side
B. deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time. Work through 4 sets of 10 seconds each side
C. Thread the needle x 5 each side
D. Single arm reaching x 5 each side
E. Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link
Gymnastics skills
Complete this pyramid
1 push up
1 HSPU
2 push ups
2 HSPU
3,3, 4,4, 5,5 and feel free to move back done to 1s!
Rest 2:00-3:00
Complete 30 pistols (15 each side)
WOD
Strength Work
6 rounds of the following complex
6 single arm hang power cleans
6 single arm front squats
6 single arm front racked reverse lunge
complete one round on the right side, one round on the left side then rest 90 seconds
04.06.2020
WOD
"Legs for Days"
Squat/lunge complex complete the following unbroken for quality:
Squat
Squat
Right leg forward lunge
Left leg forward lunge
Right leg lateral lunge
Left leg lateral lunge
Right leg reverse lunge
Left leg reverse lunge
Rest 1 min x 10 rounds holding a DB/KB or weighted bag or other weighted object
3 rounds:
10 pistols (5/side) or touchdown squats
5 left leg Romanian DL
5 right leg Romanian DL
Warm Up
2 rounds10 skaters
5 push ups with a stop at the bottom and do a prone W raise with the arms
5 burpee to a sumo squat jump
10 1 1/4 cyclist squats
Super Set
3 sets
8 sumo stance good mornings
8 Turkish sit ups
WOD
"Legs for Days"
Squat/lunge complex complete the following unbroken for quality:
Squat
Squat
Right leg forward lunge
Left leg forward lunge
Right leg lateral lunge
Left leg lateral lunge
Right leg reverse lunge
Left leg reverse lunge
Rest 1 min x 10 rounds holding a DB/KB or weighted bag or other weighted object
3 rounds:
10 pistols (5/side) or touchdown squats
5 left leg Romanian DL
5 right leg Romanian DL
For the Deadlifts hold DB/KB in each hand or barbell - if no equipment fill 2 shopping bags with books/weight so they’re even and hold one in each hand
12.31.19 Tayler Classes 5:30,9:30 and Noon
WOD
Tayler
For Time
20 thrusters 75/55
10/8 cals bike
20 feet handstand walk- sub scooter walk or 20 shoulder taps in a plank position
10 alternating pistols (5 each side)
15 thrusters 95/65
10/8 cals bike
20' HSW
10 alt. pistols
10 thrusters 115/75
10/8 cals bike
20' HSW
10 alt. pistols
5 thrusters 135/95
10/8 cals bike
20' HSW
10 alt. pistols
Tayler's Last WOD
Warm Up
2 rounds as a group
2 lengths shuffle
1 length bear crawl- gymnastics style
1 length crab walk
10 straight arm arch planks https://www.instagram.com/p/B3xiHeRA-iS/
10 two-legged pistols
Mobility:
parallette shoulder extensions x 10 reps
ankle stretch on plate x 30 seconds/side
banded overhead tall kneeling hold x 15 seconds x 4 sets
hip flexor hurdles x 10 each side
Pre- WOD super set
Every 90 seconds for
4 TGU- 2 each side just the sit up part
6 get ups
10 reps handstand marching
WOD
Tayler
For Time
20 thrusters 75/55
10/8 cals bike
20 feet handstand walk- sub scooter walk or 20 shoulder taps in a plank position
10 alternating pistols (5 each side)
15 thrusters 95/65
10/8 cals bike
20' HSW
10 alt. pistols
10 thrusters 115/75
10/8 cals bike
20' HSW
10 alt. pistols
5 thrusters 135/95
10/8 cals bike
20' HSW
10 alt. pistols