12-17-2020

Warm Up
2 sets

6/side beast to alternating leg through https://youtu.be/EQEuNPVppO8
3 DB OHS right
2 DB windmill right
15 second goblet squat hold
6 candlestick roll ups
3 DB OHS left
2 DB windmill left
15 second goblet squat hold


Mobility
thoracic rotations x 8/side
quadruped Ys x 5/side
yellow mini-band slides x 3 each side


Strength
At Home

4 sets
goblet squat eccentrics x 5 reps @53X1
half kneeling DB strict press x 8/side @2X01

4 sets
front squat x 5 reps @53X1 -light load
half kneeling barbell strict press x 4/side @2X01


Gymnastics Core/Latshttps://www.instagram.com/p/B_7YJCHAtpM/

3 rounds (rest about 90sec between sets)⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

⁠

WOD
"Strictly Business"
10:00 AMRAP
8 strict press 95/65 75/55
8 pull ups
16 alternating pistols



At home version
"Strictly Business"
10:00 AMRAP
8 DB strict press
8 box dips
16 alternating pistols or Cossack squats

10.30.2020

Warm Up
3 rounds- 1st round no weight, add light load rounds 2-3
6/side plate drop back lunges - feet start on plate and drop back into a lunge with one foot on plate, one on ground
8 cyclist squats https://www.instagram.com/p/Bzs7OH6lsIv/ (first video)
4-5 reps/side perfect stretch walk https://www.instagram.com/p/B0Q2i8BFZVz/ (last video)

Mobility

2 rounds
10 glute bridges- green or blue mini-band
10 banded squats   green or blue mini-band
10 psoas marches each leg- yellow mini-band
10 banded press outs- yellow
10 overhead external rotations- yellow

WOD- benchmark
"Demons"
40 devil's press for time
50/35   35/20

post wod
12:00 EMOM
min 1: 8-10 alternating pistols
min 2: 20-30 seconds ring support hold or hang on rig hold
min 3: 8-10 alternating reps tall kneeling to standing
min 4: 30 second handstand hold

09.10.2020

Warm Up

2 sets
leg behind goblet squats x 10/legwalking lunges x 10/sideshoulder taps x 10/sideyoga push ups x 5 reps

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground x 5/side2.  Quadruped shoulder blade movement x 10 reps3.  Quadruped lat stretch x 5/side4.  Modified pigeon with rotation x 5/side
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


Strength

Every 75 seconds for 6 sets
1 clean pull

1 power clean

2 front squats
build load starting at 55-60% 1 RM power clean


WOD

"Quattro"
12:00 AMRAP
14 hang power cleans 115/75 95/65 75/55
12 alternating pistols
8 ring rows or inverted rows on racked barbell- or sub push ups

**https://www.instagram.com/p/CExUtv8A1Aw/check this out about ring rows

Core finisher
2-3 sets
lift overs x 20 (10 each side)- both legs lift over a DB or KB target- hands on the floor by your hips
tall plank knee to elbow x 20 (10 each side- stay to one side at a time)
straight leg crunches x 20- legs straight out from you lying on the ground- just roll the shoulders barely off the ground. Upper abs here.

06.26.2020

Warm Up
2 sets:60 seconds jumping jacks or lateral hopsinchworms x 5
thoracic rotations x 5/arm
yoga push ups x 5

1 arm KB swing x 10/side
1 arm KB suitcase DL x 10/side


Shoulder Bullet Proofing
2 rounds:
Cuban Press with PVC x 10
Shoulder taps x 10/side

2 rounds:
1 arm high pull x 10/arm
then
wall facing handstand hold- accumulate 90 seconds

WOD
20:00 EMOM
min 1- KB swings x 16
min 2- goblet cyclist squats x 12 @ 21X0
min 3- TTB or leg raises x 16
min 4- alternating pistols or Cossacks x 12

03.24.2020

Warm Up
3 rounds
50 feet quadruped crawl forwards
50 feet quadruped crawl backwards
15 reps cyclist squats
5 reps each side DB or KB hang clean and push press


Mobility: https://www.instagram.com/p/B9w3ceHnYnG/
1.  Half kneeling ankle mobilizations - focus on keeping your heel pinned down here and gliding your knee over the middle of your toes.  15 reps each side
2️.  Wide Stance Rocking - get your knees out wide and chest arched up and rock back and forth. Try to exhale at that bottom position to really open those hips up.  x 15 reps
3️.  Kneeling t-spine rotations - this is a great one that opens up the back nicely especially if you’ve been hunched over a desk a lot lately.   8 reps each side
4️.  Toe Touch Squat Pry - we like 5 reps with 5-10 second prys in the bottom of a deep squat position. If the squat is tough for you, try widening your stance and flaring your feet out.
5️.  Perform this sequence 1-3 times through!



Skill: Home weightlifting:  cleans
press in the clean receiving position  2 x 10 reps
tall muscle clean  2 x 10 reps
tall cleans  3 x 5 reps
push press + OHS in a clean grip  3 sets of 5 push press + 2 OHS



WOD

5 Sets of
3:00 AMRAP 1:00 rest
8 alternating pistols or touch down squats
6 cleans- use whatever weight or object you can find
10 leg raises

Skill
air squats for speed
5:00 EMOM
30 seconds air squats working on full extension and quick reps
30 seconds rest

02.24.2020

Warm Up
2 rounds

200m row
KB halos x 5/direction
KB good mornings x 10
KB single side press x 5
KB windmills x 5/side
then..

KB single side overhead carry x 100 feet each side
*every 25 feet complete 5 single side KB thrusters

Mobility
lumbar spine stability x 10 reps each side  static raises
https://www.youtube.com/watch?v=9LJDGUulS_8  (at the very tail of this video)
adductor mobilization x 8 each side https://www.instagram.com/p/B7pNywbH_5K/
thoracic extensions on a bench x 10  https://www.instagram.com/p/B7rS0tqpCwg/


Skill: deadlifts
8-6-4-2-2
50%,60%,70%,80%,90%
*between sets warm up for rings*

WOD
3RFT
14 alternating pistols or touchdown squats  https://www.instagram.com/p/B5A9TCbAe_F/
3 ring muscle ups- or 5 C2B + 5 ring dips or 5 strict pull ups
10 hang power cleans 175/115 135/95 115/75

02.18.2020

Warm Up
2:00 cardio choice
2 rounds
10 KB hip thrusts- on a bench or box with a KB at your hips
10 abmat sit ups
10/side Bulgarian split squats- no weight
100 feet KB carry- One KB front racked, one KB at your side- switch at 50 feet



Mobility
wall slides x 8 -10 reps
parallette shoulder extensions x 10 reps

ankles- plantar flexion and ankle supination each up to 1:00
1.  PLANTAR FLEXION WITH FIST MOB - top of the foot is flush to the floor with shin as well. use your fist to smash the Achilles area
2.  ANKLE SUPINATION - oscillate putting pressure on the ankle to push the outside ankle bone to the ground
https://www.instagram.com/p/B7CkfItlj7A/




WOD
24:00 EMOM
min 1- 15 sit ups- weighted with a DB at the chest
min 2- 12 alternating pistols or touchdown squats
min 3- 10/8 cals row
min 4- 12 HSPU or 6-8 strict HSPU
min 5- max rope climbs
min 6- rest