12.15.2020

Warm up
2 rounds
5 empty bar deadlifts
5 empty bar hang power cleans
5 empty bar strict press
30 second overhead bar hold- locked out, tuck rib cage

Strength (10:00)
every 2:00 for 5 sets
9 deadlifts
6 hang power cleans
3 push jerks

starting at your 50% clean & jerk max and building load

AT Home Strength
5 sets
8/side bird dog rows
8/side DB high pulls
8 v- ups or tuck ups


"Triplets"

15:00 EMOM
min 1- hang squat cleans x 5 @ 65-70% make these touch and go
min 2- 30 DUs- sub practicing DUs or single unders x 60
min 3- 1-3 muscle ups, 7-10 ring rows or 7-10 Russian push ups


AT Home
"Triplets"
15:00 EMOM
min 1- DB hang squat cleans x 5
min 2- 30 DUs or 15 each side reactive step ups
min 3- 3 wall walks- holding tight hollow or try the Russian push ups x 7-10
https://youtu.be/zzgT_wqxCmI

Russian push up


https://www.youtube.com/watch?v=GuS7gFz39ws
Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps

10.31.2020 Happy Halloween

warm up
row or bike 10 cals
plank shoulder taps x 30 seconds
row or bike 10 cals
banded air squats x 30 seconds
row or bike 10 cals
skaters with a 2 second pause on the landing x 10/side

then...

10 PVC RDL + pass throughs
10 PVC platter squats
10 PVC snatch press in the receiving position
repeat the above exercises with 5 reps each


WOD
"Halloween Michael Myers"

For Time

3 possible rounds
13:00 time cap per round
400m run away (he's coming to get you)
10 deadlifts (your car won't start) 185/135 155/105 115/75
31 sit ups (get up! get up! He's coming)
400m run away (he's catching up to you)
3 muscle ups (quick, jump over the fence and hide)- 5 strict pull ups
6 snatches (he's trying to grab you) 135/95 115/75 95/65
3 muscle ups (jump the fence and run away)- 5 strict pull ups

Did you survive? (did you make the 13:00 cap, if not scale the next round by reps and/or load)
sub running with rowing 500m or biking 30/21 cals

03.20.2020 WOD + At Home

Warm Up
3 rounds 
2 lengths shuffle
10 Cossack squats
10 each side shoulder taps
10 DB muscle snatch
5/side single arm DB OHS 


Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/Lat eccentrics x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side


Burgener Warm up


https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)

Skill:  snatch
A.  Snatch in the receiving position x 3 reps x 3 sets- light for form
B.  Complex:  1 power snatch + 2 snatch grip push jerks + 3 OHS
C.  Snatch pulls @ 70-90% x 3 reps x 2 sets


WOD
For Time
9 squat snatch   135/95
15 power snatch  115/75
21 OHS  95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS  95/65
15 power snatch   115/75
9 squat snatch   135/95 



At Home WOD
10:00 AMRAP

20 alternating DB hang snatch  40/25 RX+ 50/35

12 weighted sit ups

AT Home - no equipment

4 rounds

10 Cossack squats or alternating pistols

12 sit ups

14 broad jumps

Abs

For Time

20 hollow rocks

50 burpees

03.18.2020 WOD + At Home

Warm Up
Cardio choice for 3:00
https://www.instagram.com/p/Bs8v7Y1Adfw/
COMPLEX:
4 rounds work rest w partner
60sec of work/60sec rest
•1 shoot out
•walk to inverted pike handstand
•4 shoulder taps
•walk to plank
•straight jump
•repeat for 60sec

Mobility:
shoulder opener x 45 seconds https://www.instagram.com/p/BvPOLo7gNVD/


yoga push up x 5


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


Gymnastics WOD
5:00 EMOM
20 seconds handstand hold or handstand walking
40 second rest



Mobility: hip warm up
https://www.instagram.com/p/B9Wyi1GHAdl/
1. band hip airplanes
2. band kick backs
3. band knee knockers each side
4. band bridging- feet together, feet wide, feet hip width


Take 5-8:00 to warm up to your 70% back squat weight


WOD
15:00 EMOM
min 1- 3 back squats @ 70-75% @ 13x1
min 2- 1-5 strict pull ups or ring muscle ups
min 3- 5- 10 push ups

At Home WOD
15:00 EMOM
min 1- sprint 200m
min 2- 10-12 squat jumps
min 3- 5-10 push ups

ABs
4 rounds
30 seconds work  20 seconds rest
mountain climbers
tuck ups or v-ups
superman rocks- so just like hollow rocks, but prone in the superman position

12.10.19

Warm Up
2 rounds:

50 Single unders
5 strict press from behind the neck
5 snatch balance
5 snatch grip deadlifts
10 deadbugs (5 each side)
3 hollow body wall walks


Primer: with PVC and a band
https://www.instagram.com/p/B5Ie94wAIQW/


Primer with PVC
https://www.instagram.com/p/B5GCaMlJQch/
✅Snatch Push Press - Over Head Strength
.
✅Over Head Squat - Core Strength
.
✅Heaving Snatch Balance - Arm Speed
.
✅Snatch Balance ‘No Dip’ - Foot & Arm Speed
.
✅Snatch Balance - Foot & Arm Speed.




Skill: snatch

4 sets of the complex- build to 50% snatch 1RM
1 snatch high pull
1 slow pull power snatch (3 sec pull to knee)
1 power snatch


Power snatch with a pause at the knee for 3 seconds
4 reps @ 60%
4 reps @65%
3 reps @70%



WOD
15:00 AMRAP
3 muscle ups ring or bar/ 3 C2B pull ups + 3 ring dips/ 6 pull ups
6 power snatch 135/95 115/75 95/65
12 alternating pistols - sub a progression
15 abmat sit ups

05.08.19

Warm Up
Three sets of:
Row/ Bike 400m
KB single arm swings (light to medium weight)
KB Deadlifts x 5 reps (medium weight)Farmers Carry x 50′
Hollow body hold x 20 seconds



Mobility
Two sets of:
Banded Good Mornings x 10 repsShoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps


Skill:  Sumo Deadlift
Set 1 – 6 reps @ 60%
Set 2 – 5 reps @ 65%
Set 3 – 4 reps @ 70%
Set 4 – 3 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 85-89%
Rest 1- 2 minutes between sets.

Please do not sacrifice mechanics for load.


WOD
16:00 AMRAP

2 muscle ups or 4 strict dips
 2 deadlifts   275/185   185/125 
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed) 
*add 2 reps to the deadlifts each round

 Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps 
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be 
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be 
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. strict muscle up box assist  https://www.youtube.com/watch?v=d0_OvBG83I

03.18.19

Warm Up

EMOM x 9mins:
1st - 20m Filly Carry/arm https://www.youtube.com/watch?v=8g-7b6y2q5E&feature=youtu.be
2nd - Theraband Tall Plank Lateral Crawl 6m/side https://www.youtube.com/watch?v=w2s9W71MEhg&feature=youtu.be
3rd - 30sec Kettlebell Psoas March https://www.youtube.com/watch?v=kxPs571CGlk&feature=youtu.be

OHS mobility:  https://www.instagram.com/p/BujNM0DAnVZ/
4 drills to improve OHS
1. banded OHS drill x 10 presses each arm- light weight
2.  OHS exaggeration drill x 5 squats
3.  prone lift offs x 15 reps
4. bent over Y raises x 8 reps/side- light weight



Skill  OHS
Take 10:00 to build to today's heavy 1 RM OHS


Clean warm up with empty barbell
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 reps


WOD
AMRAP  4:00
4 hang squat cleans  155/105   115/75   95/65
30 DUs x 2 singles


Rest 3:00

AMRAP 6:00
6 OHS  135/95   95/65   75/55
2 muscle ups/ 4 C2B pull ups/ 4 strict pull ups