12.11.2020

Warm Up
3 sets
5 single arm suitcase DB deadlifts R
5 single arm KB cleans R
5 single are KB push press R
30 seconds single arm KB OH carry R
repeat all for left side


WOD
"The Beaster"
optional buy in 1000m row
100 lunges- alternating
90 air squats
80 box jumps or step ups
70 sit ups
60 KB swings
50 KB deadlifts
40 push ups
30 burpees
20 Russian twist each side
10 get ups- candlestick roll out

12.10.2020

Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups

Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch


Home Weightlifting with PVC
press in clean 2 sets of 10
tall muscle clean 2 sets of 10
tall clean 3 sets of 3
push press + clean grip OHS 3 sets of 5 + 2


Strength
every 90 seconds for 4 sets
2x power clean + 1 x power jerk
1- 65%
2- 70%
3- 75%
4- 80%


then...
every 30 seconds for 4 sets
touch and go power clean & power jerk x 3 reps @ 70-75%





WOD
"Guide Us"
5 rounds for time
15/side skaters
5 DB power cleans
7 DB facing burpees
this is a fast, cardio sprint. Keep moving!


Barbell version
5 rounds for time
10/8 cals bike or 12/10 cals row
5 power cleans 135/95 115/75 95/65
7 bar facing burpees




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

12.09.2020

Warm Up
3 sets
12 rotating planks- from the elbows- rotate to the side plank-6 each side
12 bent over alternating DB rows- hold for 1 second at the top
12 tall plank shoulder taps- 6/side

Mobility
dorsiflexion matrix x 20 reps https://youtu.be/Ly3AQY3n7Qw
quadruped Y's x 5/side https://youtu.be/oHp8O9i7G7g
Cossack lunge + overhead reach x 5/side



WOD
"EMOM Mania"

10:00 EMOM
10 DB snatch + 10-30 DUs or practice with DUs
OR 5 reps barbell snatch at your 70% + 10-30 DUs

rest 2:00

10:00 EMOM
10 goblet squats + 5 sit ups
OR 10 front squats @ your snatch weight + 5 sit ups

rest 2:00

10:00 EMOM
10 weighted step ups + 3-6 push ups
OR 10 weighted step ups with a racked barbell + 3-6 push ups or pull ups

12.08.2020

Warm up
3 sets
20 frog pumps + 20 second isometric hold at the top of the last rep
8-10 goblet curtsy step down/leg on a box

Strength
Deadlifts 6 sets of 4 reps 60%, 65%, 70%, 75%
or
single leg RDLs 4 sets x 8 each side @ 3010



WOD
"Bingo Bango"

4 RFT
10 HSPU
8 deadlifts 185/125 155/105 115/75
6 hang power cleans 185/125 155/105 115/75
4 thrusters 185/125 155/105 115/75
rest 1:00


AT home version
"Bingo Bango"

6 RFT
10 DB death march
8 DB deadlifts
6 DB hang power cleans
4 DB thrusters
rest 30 seconds

12.07.2020

Warm Up

3 rounds
10 lateral hops over DB
10 alternating Cossacks- 5 each side
10 Bulgarian split squat jumps- 5 each side
5 Kang squats




Overhead mobility
1. prone swimmers x 45 seconds for 3 sets https://youtu.be/MIUeiEjZYFU
2. reach, roll and lift x 8 reps each side
3. OH shrugs with a PVC x 8 reps for 3 sets


Gymnasty WOD
6 Rounds, Each For Time (rest 1:1)

5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box




OR at home with a barbell
Front squats

3 sets
3 tempo front squats @ 3311 then 3 reps front squats no tempo

rest 2:00

WOD
"Not sure about this?"
4 rounds
2:00 work 2:00 rest
10 DB clusters
max reps burpees

OR barbell clusters 115/75 95/65

12.05.2020

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 set



3 sets of
3 DB OHS single arm @ 22x1 each side

2 windmills each side @ 3030

1 goblet squat hold x 30 seconds

WOD

"Green Monster"

3 rounds for time
50 Wall balls 20/14
25 TTB
10 Devil's press 50/35 35/20

at home version

3 rounds for time
50 single DB thrusters 20/15
25 leg raises- no touching heels to the ground
10 devil's press 50/35 35/20

12.04.2020

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric



Strength
back squat
5 reps @ 55%, 60%, 65%
1 rep @ 81%, 83%, 85%

Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall. Contact the wall softly if possible

min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler


WOD
"Lift Up"
20 Turkish Get Ups for time- use 53/35 if you can

scale load as needed but I want a challenge where you will take 6-8:00 to finish the reps


Finisher
3 sets
30 second DB leg lowering
10 Cossack squats (5/side)
20 plank DB pull thrus (10/side)
30 seconds hollow hold- add a DB for extra challenge
10 wide stance DB Romanian deadlifts
20 tall plank knee to elbow (10/s)
rest 1:00