01.05.2021

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press
5/side DB high pulls
5/side DB strict press
2 strict pull ups



Glute Focus- one round
10 banded clam shells/side
10 banded donkey kick backs/side
5 banded cha cha/side



Handstand cues
1. hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. ribs neutral
7. glutes squeezed

Strength
3 sets
A. landmine deficit RDLs x 8/side @31X1
B. landmine press x 8/side @ 2X11
C. handstand hold x 20-30 seconds

At Home Strength- complete the same movements with a single DB

WOD
"Triple Crown"
3 rounds for time
40 DUs or 80 single unders
30 KB swings 53/35
20 alternating DB snatch 50/35 35/20
10 HSPU -sub box piked
20 min time cap

01.04.2021

Warm Up
3 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds


Mobility
PVC prone lift offs x 10
standing hollow pull downs x 15- use the orange or black band
wrist twist grip strength x 12/side https://youtu.be/eho-pJSYTQE

Strength
snatch week 1of 8
A. high hang squat snatch - 6 sets of 3
1-2 @ 50%
3-4 @ 60%
5-6 @ 65%

B. halting snatch deadlift- 6 sets of 2
build from 65% to 90%

PVC strength at Home

3 sets of 5 snatch press in the receiving position

2 sets of 10 PVC hang muscle snatch

20 reps PVC platter squats

WOD
"Fit in 9"
9:00 AMRAP
21 wall balls 20/14
15 deadlifts
9 burpees over the barbell

barbell recommendations
RX 225/155
Inter 185/125
Sc 135/95

At Home Version

"Fit in 9"

21 single DB thrusters

15 dual DB deadlifts

9 burpees over the DBs

01.02.2021

Warm Up
10-8-6-4-2
banded hip bridges
banded lateral walks- reps listed per side (10 to the left, 10 to the right)
tuck ups or v-ups
drop squats
push up to T- L+R=2


Burgener Warm Up
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


WOD (23:00)
"Moving Parts"
EMOM
8:00
min 1- 8 power cleans @65-70% max
min 2- 12/9 cals bike or 15/12 cals row

rest 1:00

10:00 AMRAP
5 sumo deadlift high pull
5 hang power clean
5 roll outs
5 push press
5 reverse lunges right
5 reverse lunges left
5 roll outs
95/65 or 75/55

then you have

4:00 AMRAP
wall walks- complete as many as you can

01.01.2021 Happy New Year!

Warm Up
3 rounds
5/side tall kneeling to standing
5/side half kneeling prisoner windmills
5 candlestick roll out to standing


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Barbell warm up- empty bar
2 rounds
front rack sots press x 8 reps
hang muscle cleans x 5
strict press x 5
hang muscle snatch x 5
overhead squats x 5


WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125

WOD- Individual
15 cal row

30 second plank hold
20 thrusters 95/65

20 cal row

30 second plank hold
15 power snatch 115/85

25 cal row

30 second plank hold
12 front squats 155/105

30 cal row

30 second plank hold
10 clean & jerk 185/125

Core
(169) Core Workout #15 | CrossFit Invictus Gymnastics - YouTube
3 sets of:
Candlestick Leg Lift x 10/20 reps
Straight Body Sit-Up x 15/30 reps
Seated Piked Single Leg Lift x 20/40 reps
Lalanne Push-Up x 10 reps
Prone Flutter Kick x 20/40 reps (each leg)
Prone Straddle Hold x 30/60 seconds
Rest if necessary

12.31.2020

Hot Start shoulders
100 single unders
then
15-12-9-6
tall plank shoulder taps
tall plank knee to elbow
underswitch to crab reach https://youtu.be/Yrgx959kdME


Primer MARCUS FILLY (@marcusfilly) • Instagram photos and videos
leg pump 2-3 sets with one heavy DB
1. 10/arm single arm rack tall kneeling to standing
2. 10 crush grip Jefferson curl
3. 10 hammer grip good mornings




"All out of ideas"- come in and sweat!
Complete as many rounds as possible in 25 Minutes

5 Hand Release Push Ups
10 Pull Ups
15 Box Jumps
20 Ab Mat Sit Ups
25 Burpees
5 Power Snatch
10 Front Squat
15 Power Clean
20 Push Jerk
25 Deadlifts

Barbell Recommendations
RX 95/65
Intermediate 75/55
Scaled 65/45

12.30.2020

Warm up

2 rounds

10 DB step ups

20 sit ups

30 banded good mornings

40 banded pull aparts

Mobility

3 sets

reach, roll and lift x 10 each side

bent over Y raises x 5/side

https://youtu.be/cqZF6xiKtKA

Strength

push press

4 sets of 8 @ 2X11 at 40-50%

At home use a single DB with 4-5 reps/arm

WOD

Interval Chipper

"Once Bitten"

For Time as 60sec on/30sec off

50 Burpee Box Jump Overs at 24''/20''

50/40 Cal Row

100 Wall Balls at 20#/14#

12.29.2020

Warm Up

3 sets

6 single leg RDLs right

5 single leg DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side 

Primer

3 sets

banded hollow pull downs x 15

hip hurdles x 10/leg

PVC prone lift offs x 15

WOD

"Ceelo"

25:00 AMRAP

9 Toes to Bar

6 Burpees to Target

6/4 Strict Pull-Ups or 4/3 muscle ups

24 Double Unders

500m row/425m row or 30/25 cals bike

WOD

Ceelo at home

25:00 AMRAP

9 leg raises

6 burpees to target

4 push ups + 4 box dips

24 double unders or 12 each side reactive step ups

400m run or 10 x shuttle runs (distance depends on your space) or stairs x 8 up/downs