01.21.2021

Warm Up
2 rounds
12 prisoner tall kneeling to standing- 6/leg
6/side half kneeling prisoner windmill
6 candlestick roll ups


Mobility
Prone PVC lift offs x 20 reps
PVC platter squats x 15 reps
PVC front rack sots press x 10


WOD
”Star Man”
3 Rounds

Complete as many reps as possible in 1 minute of each movement

1) Calorie Row
2) Power Clean
3) Box Jumps 24/20
4) Wall Ball Shots 20/14
5) Rest 1 Minute

Barbell Recommendations
Advanced 135/95
Intermediate 115/85
Fitness 95/65

Score is total reps from all 3 rounds

Strength
6 sets of
1 power clean + 1 hang power clean + 1 jerk
set 1-2 @55-60%
set 3-4 @ 60-70%
set 5-6 @70-80%

01.20.2021

Warm Up
2 rounds
5/side kickstand pistol squats @20X0
30 second deadbugs
5/side bird dogs

Then...
1 KB suitcase deadlift
1 KB snatch from the floor
1 KB push press
complete 5 complexes on the right and then 5 complexes on the left


Primer for snatches- 3 reps of each movement
snatch grip deadlift
muscle snatch
overhead squat
snatch push press
snatch balance
hang power snatch
snatch from below the knee



strength- snatch day 3/8
A. 6 sets of 2,2,2,2,1,1 reps
hang squat snatch + below the knee squat snatch
starting at 60% and building load with good form

B. snatch grip deadlifts
6 sets of 2 @ 110%



HSPU skills
10 x 1 Eccentric HSPU + 1 Kipping
scaled- boxed hspu 1 Eccentric (:04 lower) + 1 Press Up

then...

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

01.19.2021

Warm Up
Hot Start
10-8-6-4-2
goblet squats
KB swings
KB sumo deadlift
KB overhead hold in your square x 30 seconds each side

Strength
3 sets of each
A. Rear foot elevated split squats x 8/side @2111
B. frog pumps x 1:00
then
C. banded deadlifts x 10 @45% your max + band tension
D. KB bottom up press x 8/side



WOD
"Ellen" - new girl workout from CrossFit
3 rounds for time
20 burpees
21 DB alternating snatches 50/35
12 DB thrusters 2x50/35

Intermediate
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches (35/20 lb)
12 Dumbbell Thrusters (2×35/20 lb)

Beginner
3 Rounds for Time
10 Burpees
12 Alternating Dumbbell Snatches (20/10 lb)
9 Dumbbell Thrusters (2×20/10 lb)

01.18.2021

Warm Up
30 seconds high knees
30 seconds butt kicks
2 sets
5/side 90/90 hip switches
10 prisoner good mornings
30 second mini- band half squat pulses- band goes above the knees


Primer:
10/side RNT split squats https://youtu.be/XXY78-Qx5w0
5/side goblet reverse lunges @2X01
3-5 eccentric pull ups


Strength
Front squats
3 sets of 5 reps @3,3,3 @65%


WOD
"Glazed Donuts"
10 rounds for time
1 Curtis P
5 TTB- sub hanging knee raises or KB banded drill

*Curtis P= 1 power clean + 1 reverse lunge each side + 1 push press

Recommended weights
RX 135/95
IN 115/75
SC 95/65
or 2 dumbbells

01.16.2021 Partner WOD

Warm Up
3 rounds
10 drop squats
5/side tall plank to alternating toe touch
4/side perfect stretch


WOD
"Lions"
Partners
30:00 AMRAP
10 cal row
10 DB rows L+R =2 50/35 35/20
10 Devil's press 50/35 35/20
10 abmat sit ups
add 10 reps each round (round 2= 20 reps, round 3 + 30 reps)
partners divide up reps as they choose
one work, one rest

01.15.2021

Warm Up
9:00 EMOM
min 1- lunge complex (forward R + forward L + Cossack R + Cossack L) x 3-4 complexes
min 2- 30 second crab walk
min 3- 5 inchworms


Mobility
2 sets
bird dogs x 10/side
RKC plank x 2 sets of 10 seconds https://youtu.be/awXlrvnr-QE
then...
2 sets of 3 reps Jefferson curls on the wall https://www.facebook.com/thebarbellphysio/videos/958873037950787

Strength
3 sets
A. barbell Z- press x 5 reps @2X11
B. Goblet Cossack squats @ 3X01 x 8/side
C. hollow rocks x 15-20 reps



WOD
Open 13.2
10:00 AMRAP
5 shoulder to overhead 115/75 95/65
10 deadlifts 115/75 95/65
15 box jumps 24/20"

cool down
seated straddle x 2:00
cat/camels x 10 reps
seal pose x 1:00

01.14.2021

Warm up
3 rounds
12 single leg hip hurdles
14 alternating prisoner curtsy squats https://youtu.be/PPmpPRF9tQY
16 pike leg lifts https://youtu.be/2Er3t9j8JYo




WOD
"Da Bears"
Every 8:00 for 40:00
30/25 cals row or 22/17 cals bike
20 goblet alternating reverse lunges 53/35
20 KB swings 53/35
30 DUs or 60 singles
during your rest time, complete 40 seconds of hollow hold