12.03.2020

Warm Up
3 rounds
40 seconds running in place
10 PVC pass thrus
10 PVC press in the bottom of a squat


Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0

then
3 sets
C. DB floor press x 6/arm @ 21X1
D. cyclist front squat x 8 @ 3111




WOD

"Gravy"- at home

5 rounds

14 KB/DB swings
10 KB/DB SDLHP
14 KB/DB single arm thrusters
1:00 anchored sit ups


or

"Gravy"

5 rounds

14 KB swings
10 barbell SDLHP 115/75 95/65
14 barbell thrusters
1:00 cals bike

12.02.2020

Warm Up
2 rounds
10 skaters
10 DB hammer curls
20 hollow body bounces
10 Cossack squats



Strength: Quads and Glutes
3 sets
1. leg behind goblet squat x 5 each side
2. single arm KB rack squat- slow down and no pauses at the bottom or top of squat x 10
3. goblet kick stand pistol squat x 5 each side
4. KB curtsy squat x 5 each side
5. horn grip narrow stance or feet together squats x 10



WOD
"Chasing Amy"
8:00 AMRAP
3,6,9,12...
Clean & jerk 135/95
burpee + 10' shuffle = 1 rep

At home
8:00 AMRAP
3,6,9,12..
DB clean + push press
burpee + 10' shuffle = 1 rep



Core/Gymnastics
not for time
100 KB/DB pike overs
https://youtu.be/zTqUKN7XQw0

1)Legs together. Knees locked and toes pointed
2)Hands on ground outside of shoulder width
3)Reach hands out as far as possible (compress torso to legs)
4)Place small barrier by feet and lift legs in unison
5)Control action with each rep

12.01.2020

Warm Up
2 rounds10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions



Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps

Strength
4 sets
A. staggered stance RDL x 10 reps @ 3110
use 2 DBs or hold one opposite side you are working (5/side)

B. DB or barbell Z press x 8 reps @3120


WOD
"Speed Demon"
4 rounds

10 box jumps or step ups
8 renegade rows
10 pistols
8 devil's press
Rest 2:00
*record each interval

Cool down
cat/camels x 5
twisted cross x 1:00 each side
child pose with lat stretch x 1:00 each side

11.30.2020

Warm Up
EMOM x 10 mins
min 1: 15 jumping jacks + single arm plank x 15 seconds right side
min 2: 5/side under switch crab reach + single arm plank x 15 seconds left side
https://youtu.be/Yrgx959kdME




Strength
PVC snatch work

OHS 3 sets of 5 reps
Press in snatch 2 x 10 reps
Tall muscle snatch 2 x 10 reps
Tall snatch 4 x 3 reps



Barbell Snatch work
6 sets of snatch pull + hang snatch + snatch
build load to no more than 70%- focus on mechanics, not load





Push Pull Carry - 10 Rounds For Time

5 Tall Kneeling DB Press
5 DB Bent Over Row
5 DB Power Clean to Push Press
20m DB Mixed Rack Overhead Carry/arm

*purposely choose moderate to lighter dumbbells for this


WOD

with barbell
"Yes please"
9-7-5
power snatch
power clean & jerk
165/115 125/85 75/55



cool down
child's pose with lat stretch x 2:00/side
forward fold x 2:00
frog stretch x 2:00

11.28.2020

Warm Up
12-10-8-6-4-2
lateral hops
DB bent over rows
yoga push ups 6-5-4-3-2-1


Mobility
10 leg lift overs- DB at your feet, lift legs over and back
5/side dead bugs- move slowly
10 prone floor angels- palms up to start the movement to thumbs up overhead
10 deep squat progressions


WOD
"War Hammer"
27-21-15-9
sprawls- burpee with no push up
power snatch 95/65
400m run at each break


at home version
27-21-15-9
sprawls
DB snatch
400m run

11.27.2020 Hero WOD Zeus

Warm Up
3 rounds
10 Prisoner Kang squats
10 step ups (5/side)
10 glute bridges- feet on box
10 slow to fast air squats

Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0
C. hspu from a box x 3-5 reps


At Home Version of Zeus
3 rounds30 DB thrusters
30 DB sumo deadlift high pulls
30 box jumps or step ups
30 single arm push press (15/side)
400m run
30 push ups
30 air squats


3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The “Zeus” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).

11.26.2020 Happy Thanksgiving

Partner Thanksgiving WOD

10:00 AMRAP
Person A completes as many rounds of 10 feet shuttle runs until Partner B is done
Person B completes one round:
KB swing x 8
push up x 7
goblet squat x 6
v-ups x 5
DB/KB snatch x 4 (2/side)


ABs
3 sets
hollow hold x 20 seconds or move to a bent knee hollow hold
10 windshield wipers (5/side)
20 bicycle crunches (10/side)