12.28.2020

Warm up

2-3 rounds through

10 banded lateral walk /side

10 monster walk forward/backward

:45sec plank

10 KB tempo goblet squat 32X1(warm-up weight)

10 glute bridge with 2sec pause.

Burgener Warm Up with PVC or stick

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

Strength

8 sets every 90 seconds- Oly lifting

1 clean pull
1 segmented power clean- pause at the knee and mid-thigh

1 hang power clean
start at 45-50% 1 RM power clean

Strength at Home

3 sets
A. DB rack kickstand squat 31X0 6-8/leg https://youtu.be/xXYVPaCRhMg
B. Suitcase curtsy squat 3030 x 5/leg
C. Prone scapular retractions x 40 seconds https://youtu.be/kbdjnPwCCD0

WOD

"Turkish Challenge"

Turkish sit up weight: 35/25
Tall kneeling and Russian twist weight: 53/35

For Time

10 Single Arm Turkish Sit Up R

10 Single Arm Turkish Sit Up L
10 Single Arm DB Rack Tall Kneeling to Standing R
 10 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists- 10 each side
8 Single Arm Turkish Sit Up R
8 Single Arm Turkish Sit Up L
8 Single Arm DB Rack Tall Kneeling to Standing R
8 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
6 Single Arm Turkish Sit Up R
6 Single Arm Turkish Sit Up L
6 Single Arm DB Rack Tall Kneeling to Standing R
6 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
4 Single Arm Turkish Sit Up R
4 Single Arm Turkish Sit Up L
4 Single Arm DB Rack Tall Kneeling to Standing R

4 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
2 Single Arm Turkish Sit Up R

2 Single Arm Turkish Sit Up L
2 Single Arm DB Rack Tall Kneeling to Standing R

2 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists

Cool Down

1:00/side supine twist

2:00 saddle pose

1:00 Jefferson curls

12.26.2020 Hero WOD DG or Austin Powers

Warm Up
2 rounds
10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps
25 jumping jacks


Mobility: ankles + t-spine

A. ankle stretch x 30 seconds each side
B. deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.

Work through 3 sets of 10 seconds each side
C. Thread the needle x 5 each side
D. Single arm reaching x 5 each side
E. Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link



At Home Hero WOD

“DG”

As Many Rounds As Possible in 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (50 lb / 35 lb)
12 Dumbbell Walking Lunges (50 lb / 35 lb)

Air Force Maj. Walter D. Gray died August 8, 2012 serving during Operation Enduring Freedom. Gray, 38, of Conyers, GA; assigned to 13th Air Support Operations Squadron, Fort Carson, CO; died Aug. 8 in Sarkowi, Afghanistan, of wounds caused by a suicide bomb attack. Army Maj. Thomas E. Kennedy and Army Sgt. Maj. Kevin J. Griffin also died during the attack. Gray was an air liaison officer and flight commander; he was working with Maj. Kennedy and Sgt. Maj. Griffin who were part of the 4th Brigade Combat Team, 4th Infantry Division based at Fort Carson.

Gray is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

This Hero WOD was originally posted by CrossFit’s Mainsite on Dec. 26, 2013.

Primer
3 sets- empty barbell for all sets
A. front rack sots press x 8 reps https://www.instagram.com/p/CGz7nfKJUl3/
scale to heels elevated sots press, DB sots press, or sots press seated on a box
B. tall power cleans x 2", 4", 6" https://www.instagram.com/p/CEEixRvp-tx/

WOD

Austin Powers

5 round for time

10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/80 95/65 75/55
can you get done in under 8 minutes?

12.25.2020

Merry Christmas!

Rest Day

12.24.2020

Warm Up
Hot Start
8:00 EMOM
each minute complete 5 barbell push press + 5/side DB gorilla rows- make the DB weight heavier.



Strength: Quads and Glutes- at Home
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


Strength: back squats
5 sets
4-3-2-2-1
Start at your 50%


then..
Using an empty barbell

3 Rounds
5 Snatch Grip Deadlift
5 Hang Muscle Snatch
5 Power Snatch


then...
WOD
"20th Century"
every 5:00 for 3 sets
7 snatch (power or squat) 115/75
5 snatch 135/95
3 snatch 155/105
1 snatch 165/115


WOD

“20th Century” at home
12:00 AMRAP
5 goblet Cossack squats right side
10 tall kneeling windmill right side https://youtu.be/wUDvYP0U9Yg
30 second extended plank hold
5 goblet Cossack squats left side
10 tall kneeling windmill left side
30 second hamstring plank https://youtu.be/3at9ULJrx1U

12.23.2020

Warm Up
12:00 EMOM
min1- DB thrusters x 15 or wall balls x 10 unbroken
min2- plank ball pops x 12- 6 each side
min 3- 10 box jumps or box step ups
min 4- 20 feet handstand walk/ 30 second handstand hold/ 60 feet bear crawl

**plank ball pops

1. keep ball as still as possible- tight hollow plank

2. stack shoulders over wrists. spread fingers

3. balls of feet on MB and create a scared cat back

4. push thru ground with majority of body weight being supported by shoulders and core

5. if you have too much weight on feet, the ball will roll

6. Scale= no MB, use plates

Mobility
90/90 hip switches x 8/side
Cossack squat to overhead reach x 8/side
quadruped Y's x 5/side

WOD
"Never Ending"
20:00 EMOM
min 1- 4 power cleans 115/75 95/65 or 2 DBS
min 2- 4 power cleans + 4 TTB or leg raises
min 3- 4 power cleans + 4 TTB + 4 air squats
min 4- 4 power cleans + 4 TTB + 4 air squats + 4 push ups
min 5- 4 power cleans + 4 TTB + 4 air squats + 4 push ups + 4 power cleans
*you keep going on every minute. if you don't finish a minute, start the next one

12.22.2020

HOT START -Warm up

4 rounds -

warm up / increase pace per round:

15/12 Cal Bike or  20/15 cals row

10 Alt Cossack Squats/leg

10 empty barbell snatches

15 Anchored Feet Sit Ups

Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4

open book stretch x 4/side

Cuban Press x 10

Glute Focus
3 rounds
10 wide stance banded hip thrusts
10 medium stance banded hip thrusts
10 narrow stance banded hip thrusts
10 frog thrusts


WOD

"Coming to Town"
3 rounds

9 ring rows

7 lateral hops over barbell
5 thrusters
rest 3:00
repeat 3 rounds


At home version

"Coming To Town"
3 rounds

10 alternating DB squat cleans

5 push press left side
10 alternating DB snatch -5/side
5 push press right side
10 alternating devil's press- 5/side
rest 3:00
repeat 3 rounds

12-21-2020

Warm Up
2 rounds10 cyclist squats
5/side bird dog rows
10 feet crab walk
3/side inchworm spiderman walk


Strength
3 sets
A. Single leg RDLs x 6/side @31X1
B. barbell or DB strict press x 8 reps
C. touch-n-go power cleans x 6-8 reps @40% max or PVC -working on technique


WOD
"Blackhawk"
For Time
30 deadlifts 245/155 205/125 185/115
60 DUs or 120 singles
20 power cleans 155/105 135/95 115/75
40 DUs or 80 singles
10 S2OH 115/75 95/65 75/55
20 DUs or 40 singles

At Home
Work through 3 rounds of this:
2 Sets/arm - 3 SA KB Snatch + 4 SA KB OHS + 5 SA KB OH Reverse lunges

2 Sets/arm - 3 SA KB Cleans + 4 SA KB Thrusters + 5 SA KB OH Reverse Lunges

2 Sets/arm - 3 SA KB Suitcase Split Squats + 4 SA KB Rack Split Squats + 5 SA KB OH Split Squats

Rest 2:00 after each round. Record each