11.09.2020

Warm Up
3 rounds
Grab a PVC for balance or a post-
10 forward leg swings
10 backward leg swings
10 left and right lateral leg swings
30 seconds goblet sumo deadlifts
30 seconds bird dogs


Primer: Glutes
2 sets- use a blue or green mini-band
1. seated clam shells x 12 each side
2. lateral walks x 12/way
3. standing kick backs x 10/side
4. banded air squats x 10

Strength
Squatober
4 sets of 4 reps @ 62.5% with a 4 second eccentric



WOD
"Jumpsuit"

13:00 AMRAP
25' walking lunges or 15-20' handstand walk
8 tall plank to elbows/side
2 Turkish get ups/side
8 Cossack squats/side

11.07.2020

Warm Up

6:00 on a bike or row or switch between the two. (If weather is nice, then run 200m instead of bike/row)

Every 2:00 get off the bike/row and complete one exercise listed below. Each set back on the bike and rower pick up your speed a little bit.


1. Alternating Single Leg V Ups - 12-14/side
2. Single Arm Turkish Sit Up - 6-8/arm
3. Dual Leg Lift Overs - 20 lift overs/set

https://www.instagram.com/p/B2He8gIFzsN/



Skill: glutes and quads- trade off with a partner and one bench
https://www.instagram.com/p/Byb5rtcgUiB/
A. Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top



WOD

"Ball So Hard"
0-10:00

21-15-9
wall balls 20/14
deadlifts 225/155 155/105 95/65

10-20:00
21-15-9
wall balls
power cleans 135/95 115/75 95/65

20-30:00
21-15-9
wall balls
push press 95/65 75/55

11.06.2020

Warm Up
2 rounds
10 wall slides

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q

10 prisoner Kang squats- no weight https://www.youtube.com/watch?v=p2cQp1aAWjc

10 each side lateral banded step overs- use the plate from the drop lunges




Mobility
wrist stretches x 1:00

banded work x 10 each- use the thin orange bands

1. 3 second holds in the 'w' position x 4 sets

2. pull aparts

3. diagonal pull aparts

4. pass thrus





Skill: handstand progressions (10:00)

1. donkey kicks x 10 reps
2. kicks to the wall x 5 reps
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps
**great read**
https://wodprep.com/blog/handstands-for-beginners/




Strength

Every 2:00 for 12:00

2 clean pulls

1 power clean
1 squat clean
build load from 60%


WOD
"Air Walker"
3 rounds for time
20 single DB front squats 50/35 35/20
15 HSPU or sub pike from a box
10 single arm devil's press - 5/side 50/35 35/20

11.05.2020

Warm Up
2 rounds
10 single leg glute bridges
10 skaters with a 2 second pause on the landing
10 light DB high pulls from the tall position
one round each side of the DB complex: 2 DB windmills + 1 DB single arm OHS + 2 DB single arm press in squat


Mobility
https://www.instagram.com/p/BwkLxo5gyDQ/

3 sets of
Hip Flexor kicks - 5 reps each leg

RNT (Reactive Neuromuscular Training) split squat x 6-8 per side

start with no weight and try to build light DB load each hand https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding

**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Squatober Day 9

Back squat
3 reps @ 60%
2 reps @ 75%
3 reps @ 70%
2 reps @ 85%
2 reps @ 80%
1 rep @ 90%



WOD (12:00)

"Water Proof"

3 rounds

1:00
gorilla rows x 7/side 50/35 35/20
max reps anchored sit ups until time expires
Rest 1:00


directly into...
3 rounds
1:00
renegade rows x 5 reps 50/35 35/20
max reps weighted steps until time expires
Rest 1:00

11.04.2020

Warm Up
10mins Continuous Movement – Not For Speed but instead For Quality
50 Single Unders
10 banded hip thrusts
5 Dumbbell Single Leg RDL (30X0)/leg
20sec Bent Hollow Hold



Mobility

1:00 wrist stretches
then....
https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Strength
Push Jerk
5-4-3-2-1-1
working from 70% to your 95%




WOD
"Double Bubble"
every 4:00 for 4 sets
10 pistols- 5 each side or touchdown squats or feet together squats
10 slam balls
10 hollow rocks
15/12 cals bike or 20/15 cals row or Run 300m (out the right side and around the building to the front door)

11.03.2020

Warm Up

4 Sets
6-8/arm – Half Kneeling Bottom Up KB Press @ 2010 tempo
10 steps Lateral Band Walks/side
10 Scapular Push Ups on Elbows

Mobility
https://www.instagram.com/p/CBQylSiH7E7/
small plates
1. T's x 10
2. W's x 10
3. touchdowns x 10

then..
5-7 deep squat progressions
5/side thoracic rotations + thread the needle

WOD
"Slippery Slope"
For Time
1100m/1000m row or Run 1000m- weather is going to be super nice!!
100 DUs
40 KB swings 53/35
30 TTB or 50 lat pull downs
20 push press 95/65 75/55
10 power snatch 135/95 115/75 95/65
20 push press 95/65 75/55
30 TTB
40 KB swings 53/35
100 DUs
1100m/1000m row or Run 1000m

11.02.2020

Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts


Strength
Squatober Day 8
Back squat
5 reps @ 60%,65%,70%
4 reps @ 75%, 75%


WOD
"Smooth"
8:00 AMRAP
4 single arm DB thrusters 50/35 35/20
6 single arm DB deadlifts 50/35 35/20
10 box jumps 24/20"



https://youtu.be/2TNtOSzpcYA

Core Workout #4
3 sets of:
L-Sit Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps (5/side)
Straight Body Crunch x 15 reps
Straddle Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 15 reps
Rest as needed