11.25.2020

Warm Up
4 sets
5 elevated single leg glute bridge/leg + 10 second isometric hold at the top of last rep
10 alternating single leg v-up
8 feet hips up bear crawl

then

2 sets of
30 seconds alternating underswitches https://youtu.be/Yrgx959kdME
30 seconds burpee to sumo squat jump

Positional Work
3 sets
1. Mixed rack overhead squat @3111 x 4-5/arm OR
body weight single arm prisoner overhead squat OR
barbell OHS @3111 x 8 -10reps

2. DB star plank x 30-40 seconds/side OR
body weight star plank

Rest 60 seconds between sets



WOD
"Shuffleboard"

2 rounds
run 300m or 100 DUs or 200 singles
50 single DB hang clean & jerks 50/35 35/20
50 single DB reverse lunges
50 deadlifts light

11.24.2020

Warm up

60 seconds jumping jack
5/side perfect stretch
60 seconds hops in place
10/side deadbugs
30 seconds high knees
10/side shoulder taps
30 seconds side plank right
30 seconds side plank left


Strength
3 sets
A. hip thrusts x 15 reps
B. touchdown squats x 10 reps/side or perform pistol squats
C. hollow rocks with PVC in hands x 10-15 reps
**add load to the hip thrusts and height to the touchdown squats

WOD
"Pretty Woman"

12:00 running clock

60 lateral hops over barbell
20 TTB

10 snatches- either power or squat 115/85
60 lateral hops over bar
20 TTB
10 snatches 135/95
60 lateral hops over bar
20 TTB
AMRAP snatches 155/105



Pretty Woman- at home
60 lateral hops over DB
20 leg raises- hands underneath your hips
10 DB single arm snatches
60 lateral hops
20 leg raises
16 DB single arm snatches
60 lateral hops
20 leg raises
AMRAP DB snatches




Belly Burner: Gymnastics Style

https://www.instagram.com/p/CEFRHa4nNbs/

3 rounds of 20 reps each:
▪️Alternating heel raises (did 20 per leg)
▪️Upper Half Hollow Lifts
▪️Lower Half Hollow Lifts (touch heels to floor for each rep)
▪️Hollow Rocks

11.23.2020

Warm up
2 rounds
1:00 jumping rope or running in place
8-10 Cossack squats
8-10 sprawls to tuck jump

6-8 candlestick roll up


Strength
take 12:00 to build to a heavy complex of
power clean + hang clean below knee + split jerk

or at home
10:00 EMOM
min 1- right arm complex
min 2- left arm complex

complex
single arm DB power snatch x 4 reps
single arm DB hang power clean and jerk x 4 reps
single arm DB OH reverse lunge x 4

Body weight (BW)
EMOM 8:00
mins 1-2 2 BW man makers
mins 3-4 3 BW man makers
mins 5-6 7 bupree broad jumps
mins 7-8 8 burpee broad jumps


WOD
"Annie's Double"
50-40-30-20-10
Dus
sit ups
5-10-15-20-25
KB swings
wall balls or DB thrusters

11.21.2020 Partner WOD

Warm Up

3 rounds
1:00 bike or row - alternate with your partner
3 perfect stretch each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions



WOD
"Workaholic"

Partner Up
30:00 total for workout

Buy In 100 cal row or bike
AMRAP
30 hang power cleans 135/95 115/75 95/65
30 pull ups - sub banded lat pull downs
20 squat cleans 135/95 115/75 95/65
20 C2B pull ups- sub ring rows
10 clean & jerks 135/95 115/75 95/65
10 bar muscle ups -sub strict banded pull ups

11.20.2020

Warm Up
2 rounds
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



Primer
3 sets
ring rows x 10 @ 2111- elevate feet for an extra challenge
reverse snow angels x 15 reps- move slowly
KB overhead carry x 30 seconds each side



Strength
3 sets of each

Part One- switch off with a partner
A. Bench press x 10-12 reps @ 31X0
B. Pendlay row x 10-12 reps @ 30X1 https://youtu.be/47aPSgWVzno

Part Two- switch off with a partner
A. Strict box dips x 10-12 reps
B. Body row x 12-14 reps @ 30X0 https://youtu.be/Y0wZVlaspU0



WOD

"Trip Advisor"

3 rounds for time

10 SDLHP 115/75 95/65 75/55

20 DB reverse lunges (10/side) 50/35 35/20
10 front squats
20 DB step ups (10/side)
10 push press
20 DB ground to overhead

11.19.2020

Warm Up
3 rounds- empty barbell

barbell strict press x 8
barbell bent over rows x 10
barbell good mornings x 10
plank weight transfers x 5/side
wall supported dead bugs x 8/ side
https://www.instagram.com/p/CDPKmaYnTFD/


Strength
Squatober
5 reps @ 55%, 60%, 65%


WOD
"Veggie Platter"

3 rounds for time
9 TTB
7 lateral burpees over bar

5 power snatches 155/105 135/95 95/65

Rest 3:00
3 rounds for time
9 TTB
7 lateral burpees over bar
5 power snatch 135/95 115/75 75/55

11.18.2020

Warm Up


3 sets of
5 DB RDLs each side @ 3030
5 Cuban press with PVC
5 burpee high jump
5 tuck ups or v-ups



WOD
"Away We Go"
cardio intervals- pick a bike or a rower
6 sets (18:00)
30 seconds max cals
15 seconds rest
15 second max cals
2:00 rest

Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)
Rest 1-2 min between sets