03.23.2020

3 rounds
single arm bottoms up KB or DB carry x 100 feet per side
scapular push ups x 10 reps
child's pose x 30 seconds (or if you have a place to hang from, passive hang for 30 seconds)
band pull aparts x 15 reps ( or arm circles each direction 15 reps)

Mobility

yoga push ups x 5
shoulder taps x 10
Cuban press with stick or dowel or PVC x 10
wall slides x 10


Skill: single arm DB high pulls

3 sets of 6 reps each side

15:00 AMRAP

dual DBs in a farmer carry, walking lunges x 50 feet
goblet squat with single DB x 20 reps
dual DBs in the front rack position, walking lunges x 50 feet
DB hip thrusts x 10 reps
push ups x 10 reps


Do 3 rounds of the following.

Single leg hip thrusts 15 reps
Side lying hip raises 10 reps
Frog pumps 30 reps
Extra range side lying hip abduction 20 reps

03.14.2020 Bring A Friend Day- partner wod

Bring A Friend Day


Make up Strength/Skill

WOD: Partners
5 rounds each person- relay style
*one works through entire round while the other holds
15 KB sumo deadlifts 70/53
10 slam balls 30/20
5 goblet squats 53/35
*hold per round:
a. squat hold
b. plank hold
c. wall sit
d. hollow hold
e. handstand hold

02.28.2020 Partner WOD

Warm Up
2 rounds

10 cals row or bike
5 banded pass throughs at the bottom of the squat
20 banded pull aparts
then...
2 rounds
5 ring rows
10 slow to fast air squats
20 second plank hold


Mobility

single leg balance x 15 seconds each side
single leg hip flexor kicks x 8 each side
couch stretch x 30 seconds each side
25 feet perfect stretch walk

Primer:
20 goblet squats
20 front rack walking lunges
10/side KB deadlifts- single arm

Rest 1:00 and repeat
*choose a KB weight where you can maintain unbroken sets of each exercise


WOD
with a partner
50-40-30-20-10 cals row
partner A. rows for calories
partner B. completes rounds of the AMRAP
switch whenever

AMRAP

7 push ups

10 pull ups
17 air squats

02.19.2020

Warm Up
2 lengths shuffle
1 length crab walk
1 length perfect stretch walk
then...
front foot elevated drop back lunges x 10/side
lateral box step ups x 10/side
hip bridges -feet on box x 20 reps- tuck in pelvis
empty bar thrusters x 10 reps




Mobility:
open book stretch x 5 reps/side
box stretch x 5 deep breaths
parallette shoulder extensions x 10 reps


TTB drill:  for those with the lat strength and hip flexor strength/flexibility- grip too

https://www.instagram.com/p/B8FjW92AKPV/

Kip cadence complex
Practice this for 3 sets
2 kip swings + 2 knees to chest + 2 TTB


Super Set- build load on both movements
3 sets of
standing landmine press x 6/side
standing landmine twist x 6/side https://www.youtube.com/watch?v=iL700kC_DMI
and
goblet squats x 15 reps


WOD
4 RFT
4 strict pull ups or 3 bar muscle ups
6 devil's press 50/35 35/20
8 TTB or hanging knee raises
10 front squats 135/95 115/75 95/65 (barbell comes from the ground)
15/12 cals row

01.01.20 Classes 8 and 9am only

Warm Up
Three Rounds
Straight-Leg Sit-Ups x 10 (arms locked out in overhead position- 10# plate)
Turkish Get-Ups x 2 each side
Stiff-Leg Deadlifts x 10- use an empty barbell
Ball Slams x 10


Mobility: use the yellow mini-bands

https://www.instagram.com/p/B5x9IM1nMjo/
A. high plank taps or wall taps x 5 sets each side

B. band external rotation + press x 10 reps
C. band external rotations x 10 reps

Skill: pull ups
https://www.instagram.com/p/B4dvgWml8H4/
Progression using a racked bar on the rig
1. 2 feet to go up and one foot to go down
2. 2 feet to go up and no feet to go down

3. hold at mid-range and do leg lifts

Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact

WOD
Alive in 2020
For Time
20 cal row
20 KB swings 72/53
20 goblet squats  72/53
20 pull ups
20 goblet squats
20 KB swings
20 cal row

January Monthly Challenge:

Day 1: 2 walking lunges each side
each day we will add 2 reps to each side

02.20.19 Row Isabel

Warm Up

1:00 row/bike- last 10 seconds being a sprint
5 inchworms
1:00 row/bike- last 10 seconds being a sprint
5 sots press with PVC or light bar behind the neck
then...


External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side




Skill: Quad Gains!- What you’ll find with the four moves above are various use of tempos and a lot of focus on allowing the knees to come forward. https://www.instagram.com/p/BtuLJ6nBR1n/

1. Constant tension goblet squat: get into a narrow stance, allow your knees to go forward and don't lock out the knees and hips at the top. Use a slow tempo for 8-12 reps.

2. Split squat ISO hold: allow your knee to go close to or over your toes and hold at the bottom for 5 seconds. Other knee hovers. Perform 6-8 reps each side.

3. Rear foot elevated split squats: allow your knee to go close to or over your toes. Perform 8-12 reps each side.

4. Skater squats: perform a reverse lunge, but don't allow your back foot to contribute at all. Perform 6-8 reps each side. Add weight if needed.


Mobility:
tight shoulders mobility: https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm T-spine extensions x 10-12
3️⃣Deep squat on wall pullovers x 10-12 - or sitting against wall for wall slides x 8
4️⃣Landmine press to overhead glide x 10-12



then..
Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
Banded lat stretch x 45 seconds per side



WOD
'Row Isabel'
9:00 Time Cap
15 cals row
15 snatch- power or squat
15 cals row
10 snatch
15 cals row
5 snatch

RX 135/85 165/105 185/120
Inter 115/75 135/85 155/105
Scaled 95/65 115/75 135/85

10.24.18

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 KB hike, swing and park drills





Mobility: shoulder work
tall kneeling with light DB each hand- extend arms straight out, then to a letter T (lateral) and back to extended in front and then arms down at sides. x 8-10 reps

draw the arrow- use a yellow mini-band and extend arms out in front of the face while grabbing the band and pulling it apart. Then bring one hand back towards the ear while the other hands stays out front. Move the hand back out to extension and repeat with the other side.(like drawing an arrow on a bow) x 8 reps each side

kneeling in a lunge position use an orange band on the rig to perform banded single arm rows. If the right leg is out in front, row with the left arm. x 8-10 reps each side



WOD
Partners
complete 100 reps of the complex
3 reps KB swing 53/35
2 goblet squats
1 KB push press right
1 KB push press left
*KB can't touch the floor, hand off the KB and run a 400m- go until 100 reps are complete