11.21.2020 Partner WOD

Warm Up

3 rounds
1:00 bike or row - alternate with your partner
3 perfect stretch each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions



WOD
"Workaholic"

Partner Up
30:00 total for workout

Buy In 100 cal row or bike
AMRAP
30 hang power cleans 135/95 115/75 95/65
30 pull ups - sub banded lat pull downs
20 squat cleans 135/95 115/75 95/65
20 C2B pull ups- sub ring rows
10 clean & jerks 135/95 115/75 95/65
10 bar muscle ups -sub strict banded pull ups

08.06.2020

Warm Up

2:00 cardio choice
3 rounds
10/side shoulder taps
5 PVC pass thrus standing
5 PVC pass thrus at the bottom of a squat
5 PVC pass thrus prone position
100 foot one arm overhead carry- 50'/side moderate load


Primer: use a  green mini band
10/side- side laying leg raises
10 each side monster walks
10 each side lateral walks
10 air squats- slow to fast tempo

WOD
"Legs"
every 3:00 for 3 rounds
20/15 cals bike or 30/20 cals row
8 DB box step overs 50/35 35/20 scale to holding just one DB

rest 3:00

Every 3:00 for 3 rouinds
20/15 cals bike or 30/20 cals row
8 devils press 50/35 35/20 scale to holding just one DB

07.17.2020

Warm Up
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 single arm KB swings/side



Primer:
2 rounds of:

10 PVC Cuban Press

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats
10 each side lateral banded step overs- use the plate from the drop lunges

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
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“

Cold Sweat”

0:00-6:00
15 Power Clean and Push Jerks at 95#/65#

6 get ups- reverse burpee

20/16 Cal Row or 15/12 cal bike or 300m run

6:00-12:00
12 Power Clean and Push Jerks at 135#/95#
9 get ups- reverse burpee
20/16 Cal Row

12:00-18:00
9 Power Clean and Push Jerks at 155#/105#

12 get ups

20/16 Cal Row

18:00-24:00
6 Power Clean and Push Jerks at 185#/125#

15 get ups

20/16 Cal Row

07.08.2020

Warm Up
2 rounds100m run10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120


Mobility:
1. child's pose with 45 degree reach- single arm reaches
2. bent over band pull aparts x 15 reps
3.  shoulder:  15 seconds on each  Palms Forward Pump
 Palms Backward Pump
 Internal/External Rotation
 Swimmers
 Arms Extended Hold .  https://www.instagram.com/p/B-_J7UnJlZY/




Wrist stretches https://www.instagram.com/p/BmL8lWMHc4Q/
 20sec at each
1. “Elbow Pit” rotation w. fingers forward
2. Side to Side rock with fingers facing out
3. Back & Forth rock with fingers facing knees
4. Reverse Palm rock front to back



Skill: push ups   
Push up checklist:   https://www.instagram.com/p/CCHftzOHTYM/
1 push ups + 1 HSPU
2 push ups + 2 HSPU
3 push ups + 3 HSPU
4 push ups + 4 HSPU
5 push ups + 5 HSPU

scale to push ups on the box with piked HSPU from the box

WOD
"Grunt Work"
4 Rounds for Time

20/15 cal row or 15/12 cal bike

5 tire flips
100m mixed carry- one KB at your side, one KB OH
200m run- finish the run in the front door by the bikes

06.17.2020

Warm up
3 sets
8 drop lunge to knee lift/side
10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up




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


Strength Set

A. snatch press in the receiving position 3 sets of 5 reps
B. snatch balance 3 sets of 3 reps

C. snatch grip deadlifts 3 sets of 8 reps @ 3131 with slight pause at knee and mid-thigh


WOD
"Grindstone"
15:00 AMRAP
15 hang power snatch 95/65 75/55 - at home alternating DB snatch x 8 each side
60 DUs or 120 singles
15 overhead squats 95/65 75/55 -at home DB OHS x 8 each side
30/21 cal row or 25/18 cal bike -at home 30 skaters

11.26.19

Warm Up
2 Sets of:

300m row/bike
5 good mornings
5 presses from behind the neck
5 muscle cleans- empty bar
5 power cleans
5 tall cleans



Mobility:

box stretch x 5 reps each way https://www.instagram.com/p/B3ukFlxg_uS/
Spanish goblet squats x 8 reps with a 3 second lower and 3 second pause
https://www.instagram.com/p/B3CYJZ_HA0m/



Primer:
Three sets- increasing load for each set
DB bench press x 10 reps
DB bicep curls x 12 reps
Band pull aparts x 20 reps



Burgener Warm Up with PVC

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)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth



WOD
2 RFT
20 cal bike
15 box jump overs 24/20"
30 power cleans 95/65
15 box jump overs
20 cal bike
Rest 5:00
record both times - try beating your first time!

10.31.19

Warm Up
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 (2 second descend, 5 second hold at the lockout)
Med Ball Rotating Slams (Right) x 10 Reps
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps


Skill: positional deadlifts
working on clean deadlift or snatch deadlift
6 sets of 2 reps @ 80-100% max lift
once at the top, lower bar down with control working on the eccentric movement



WOD
For Time
50/40 cal bike
500m/425m row
goal= 2:30-4:30

CAP= 6:00

Post WOD
10:00 gymnastics skill time
work on inversions: handstand holds, hs walking, hspu, shoulder taps, walll walks
skills can be done from boxes in pike or from the wall facing inward then outward