08.06.2020

Warm Up

2:00 cardio choice
3 rounds
10/side shoulder taps
5 PVC pass thrus standing
5 PVC pass thrus at the bottom of a squat
5 PVC pass thrus prone position
100 foot one arm overhead carry- 50'/side moderate load


Primer: use a  green mini band
10/side- side laying leg raises
10 each side monster walks
10 each side lateral walks
10 air squats- slow to fast tempo

WOD
"Legs"
every 3:00 for 3 rounds
20/15 cals bike or 30/20 cals row
8 DB box step overs 50/35 35/20 scale to holding just one DB

rest 3:00

Every 3:00 for 3 rouinds
20/15 cals bike or 30/20 cals row
8 devils press 50/35 35/20 scale to holding just one DB

07.17.2020

Warm Up
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 single arm KB swings/side



Primer:
2 rounds of:

10 PVC Cuban Press

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats
10 each side lateral banded step overs- use the plate from the drop lunges

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 clean to 2", 4", 6", full squat

WOD“

Cold Sweat”

0:00-6:00
15 Power Clean and Push Jerks at 95#/65#

6 get ups- reverse burpee

20/16 Cal Row or 15/12 cal bike or 300m run

6:00-12:00
12 Power Clean and Push Jerks at 135#/95#
9 get ups- reverse burpee
20/16 Cal Row

12:00-18:00
9 Power Clean and Push Jerks at 155#/105#

12 get ups

20/16 Cal Row

18:00-24:00
6 Power Clean and Push Jerks at 185#/125#

15 get ups

20/16 Cal Row

07.08.2020

Warm Up
2 rounds100m run10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120


Mobility:
1. child's pose with 45 degree reach- single arm reaches
2. bent over band pull aparts x 15 reps
3.  shoulder:  15 seconds on each  Palms Forward Pump
 Palms Backward Pump
 Internal/External Rotation
 Swimmers
 Arms Extended Hold .  https://www.instagram.com/p/B-_J7UnJlZY/




Wrist stretches https://www.instagram.com/p/BmL8lWMHc4Q/
 20sec at each
1. “Elbow Pit” rotation w. fingers forward
2. Side to Side rock with fingers facing out
3. Back & Forth rock with fingers facing knees
4. Reverse Palm rock front to back



Skill: push ups   
Push up checklist:   https://www.instagram.com/p/CCHftzOHTYM/
1 push ups + 1 HSPU
2 push ups + 2 HSPU
3 push ups + 3 HSPU
4 push ups + 4 HSPU
5 push ups + 5 HSPU

scale to push ups on the box with piked HSPU from the box

WOD
"Grunt Work"
4 Rounds for Time

20/15 cal row or 15/12 cal bike

5 tire flips
100m mixed carry- one KB at your side, one KB OH
200m run- finish the run in the front door by the bikes

06.17.2020

Warm up
3 sets
8 drop lunge to knee lift/side
10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up




Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/body saw x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side


Strength Set

A. snatch press in the receiving position 3 sets of 5 reps
B. snatch balance 3 sets of 3 reps

C. snatch grip deadlifts 3 sets of 8 reps @ 3131 with slight pause at knee and mid-thigh


WOD
"Grindstone"
15:00 AMRAP
15 hang power snatch 95/65 75/55 - at home alternating DB snatch x 8 each side
60 DUs or 120 singles
15 overhead squats 95/65 75/55 -at home DB OHS x 8 each side
30/21 cal row or 25/18 cal bike -at home 30 skaters

03.06.2020

Warm Up
2 rounds

10 walking lunges each side
10 DB muscle snatch each side
10 DB OH single side walking lunges each side
10 DB weighted sit ups- use the DB OH to allow for a swing into the sit up

then...
5 deep squat progressions
20 double unders or single unders
5 air chair swings or 15 second hollow hold on rig
5 thoracic rotations


Mobility:  shoulders  https://www.instagram.com/p/B8UUjRynjdL/

[1] Alternating Bottoms Up KB Press'⁠⠀x 5/side
[2] KB Arm Bars (spice it up by going bottoms up)⁠⠀x 30 second hold
[3] Half Kneeling KB Windmills⁠⠀x 10/side


Introduce the kipping drill:  https://www.instagram.com/p/B68rVIalifZ/

A.  Banded beat swings- helpful tactile cue for athletes to demonstrate the arch and hollow position for kipping⁠
.⁠
B.  Toe assisted kipping- allows athletes to feel the positions and timing of the arch and hollow during the pull up with support and slower timing.⁠

Practice these during rest time for snatches.  If you are doing bar muscle ups, practice the air chair swing.

Skill:  snatch
A. drop snatch  x 3 reps for 3 sets @ 40-55%   https://youtu.be/EQrcCmgraa8

B. floating snatch deadlift x 3 reps for 4 sets @ 80-90%   https://youtu.be/cmPVxOPxgwQ

C. 5:00 EMOM  squat snatch x 1 rep @ wod weight

WOD
4 RFT
4 squat snatch  135/95   115/75    95/65
15 cal row
4 thrusters  135/95    115/75    95/65
10 pull ups or 4 bar muscle ups


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.

02.26.2020 Re-Test Day

Warm Up
Bike/Row 1:00
Russian baby makers x 10 reps
Cossack squats x 10 alternating reps
Bike/Row 1:00
Single side glute bridge x 10/side
Frog pumps x 20 reps
Bike/Row  1:00
Single side DB thrusters x 10/side- light weight
Squat hold x 30 seconds



WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls


Post Test WOD
2-4 rounds
 reverse sled pulls x 100 feet   Add weight to small sleds with straps. 

in between sets complete

10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Banded Face Pulls
10 Banded Upright Rows
https://www.instagram.com/p/B8mFjTPlXWF/

02.08.2020 Partner WOD- Bring A Friend Day

Make up Strength/Skill


WOD:Partner WOD
21:00 AMRAP
10 wall balls 20/14
10 DB snatch 50/35 35/20
10 cal row
every 3:00 partners stop and complete 10 synchronized burpees
*you go, I go style wod*



February Monthly Challenge
day 8- pistol 8 reps each side.  Be sure to alternate sides OR touch down squats

Other challenges this month
Complete

100 calories on the assault bike