11.24.2020

Warm up

60 seconds jumping jack
5/side perfect stretch
60 seconds hops in place
10/side deadbugs
30 seconds high knees
10/side shoulder taps
30 seconds side plank right
30 seconds side plank left


Strength
3 sets
A. hip thrusts x 15 reps
B. touchdown squats x 10 reps/side or perform pistol squats
C. hollow rocks with PVC in hands x 10-15 reps
**add load to the hip thrusts and height to the touchdown squats

WOD
"Pretty Woman"

12:00 running clock

60 lateral hops over barbell
20 TTB

10 snatches- either power or squat 115/85
60 lateral hops over bar
20 TTB
10 snatches 135/95
60 lateral hops over bar
20 TTB
AMRAP snatches 155/105



Pretty Woman- at home
60 lateral hops over DB
20 leg raises- hands underneath your hips
10 DB single arm snatches
60 lateral hops
20 leg raises
16 DB single arm snatches
60 lateral hops
20 leg raises
AMRAP DB snatches




Belly Burner: Gymnastics Style

https://www.instagram.com/p/CEFRHa4nNbs/

3 rounds of 20 reps each:
▪️Alternating heel raises (did 20 per leg)
▪️Upper Half Hollow Lifts
▪️Lower Half Hollow Lifts (touch heels to floor for each rep)
▪️Hollow Rocks

08.12.2020

Warm up
2 sets- empty bar
7 barbell or DB deadlifts
7 barbell or DB snatch grip high pulls
7 barbell or DB behind the neck press or strict DB press
5 push up + T

4 each side perfect stretch walk




Primer:
6:00 EMOM

min 1- 3 wall walks - option to add 4 (2/side) shoulder taps while in HS or shoulder taps in the plank after each wall walk

min 2- 10 pistols- option to do touchdown squats




Strength
8:00 E2MOM

3 muscle snatch

2 snatch balance

1 high hang squat snatch
start at 40% and build to no more than 50%

WOD
"Goodie Bag"
10-8-6-4-2
snatch complex 115/85 95/65 75/55
30 Double unders in between sets of snatch
**complex= snatch deadlift + hang squat snatch + OHS

07.09.2020

Warm up
3 rounds
10 walking lunges + 10 spiderman lunges (getting done really low and knee over the toes)
10 PVC pass thrus
5/side DB OH squats
5/side DB strict press


Strength Set

3 sets
touchdown squats x 10/side @ 20x0 https://www.instagram.com/p/B5A9TCbAe_F/
DB single arm high pull x 8/side - move more load than last time 6/26



WOD
"Heavy Cream"
5:00 AMRAP
1-2-3-4-5...
L-sit lift overs L+R=1   https://youtu.be/ZXqCBd9H3nE
Tuck ups or V-ups
Pistols L+R=1 sub a progression or touchdown squats

Rest 2:00

5:00 AMRAP
1-2-3-4-5...
Turkish get ups L+R=1 keep weight lighter so you can move through the minutes
between each set do 10 air squats

04.21.2020 Super Set Day!

Warm up

60 seconds jumping jack
then 2 rounds30 seconds flutter kicks in the hollow
10/side- side lying hip thrust
5/side single leg RDL
5/side half kneeling DB press


Home Weightlifting
A.  power snatch + snatch from the power position  4 sets of 3 (1+1)
B.  drop snatch + OHS 4 sets of 3 + 3


https://www.instagram.com/p/B-shdkJHAGa/
Super Set One
2 rounds
8 reps/side -single leg hip thrusts- DB on the working hip
10 reps/side -touchdown squats
8 reps/side -reverse lunge to single leg deadlift- non working leg back and up with weight on the non-working leg side

Super Set Two
2 rounds - do all reps unbroken
20 DB wrist curls
15 DB bicep curls (both arms at the same time if you have two DBs- otherwise 15 each side)
10 DB seated strict press (both together if you can- otherwise 10 each side)

https://www.instagram.com/p/B-kwcV2nkwc/
Super Set Three - HIIT workout
5 rounds of 30 seconds work, 30 seconds rest  (20:00)
1. criss cross squats- "criss cross" your feet as you hop up between each squat
2. single leg deadlift to hop- perform a single leg deadlift and drive up explosively
3. froggers- jump back in with feet wide and knees pushed out
4. speed skaters- land softly and sit your hips back as you tap the floor

04.06.2020

Warm Up
2 rounds10 skaters
5 push ups with a stop at the bottom and do a prone W raise with the arms
5 burpee to a sumo squat jump
10  1 1/4 cyclist squats


Super Set
3 sets
8 sumo stance good mornings 
8 Turkish sit ups


WOD

"Legs for Days"
Squat/lunge complex complete the following unbroken for quality:

Squat
Squat
Right leg forward lunge
Left leg forward lunge
Right leg lateral lunge
Left leg lateral lunge
Right leg reverse lunge
Left leg reverse lunge

Rest 1 min x 10 rounds holding a DB/KB or weighted bag or other weighted object

3 rounds:

10  pistols (5/side) or touchdown squats
5 left leg Romanian DL
5 right leg Romanian DL

For the Deadlifts hold DB/KB in each hand or barbell - if no equipment fill 2 shopping bags with books/weight so they’re even and hold one in each hand

04.01.2020

Mobility
wall slides x 15 reps
KB or DB arm bars x 30 second hold  https://www.instagram.com/p/B8UUjRynjdL/
Half kneeling KB or DB windmills x 6 each side
Wrist stretches x 1:00

Skill:  handstand work from a cooler or a bench/box
https://www.instagram.com/p/B-BJyCmgwI5/

Six sets of the entire complex: rest 1min between sets

1️⃣HSPU from the cooler x2
2️⃣Walk out to plank and back to stack x2
3️⃣Leg raises x1 per leg
4️⃣Corner walk x1 per corner
5️⃣Leg raises x1 per leg
6️⃣HSPU from the cooler x2 •

Home Weightlifting
back squat jumps 5 sets of 5 reps- use PVC on back
Bulgarian split squats   5 set of 10 reps/side- use no weight or DB load in the rack position
good mornings  5 sets of 10 reps- use a PVC or a band



WOD
5-10-15-10-5
pike handstand push ups- pick any object
V-ups or tuck ups
bicep curls
touchdown squats each side 5,5 then 10,10  or do pistols

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