02.15.2021

Warm Up
2 rounds
10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions

Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps



Glute Focus- mini bands
banded glute bridges x 15
banded clam shells at the top of a bridge x 15
banded cha cha x 7 each side
banded air squats x 10- slow to fast



Strength
front squats 3 x 3 reps @78%
back squats 4 x3 reps @73%



WOD
For Time
"BeeBee"
25 power cleans 135/95 115/75 95/65
20 feet handstand walk or 24 handstand marches
15 thrusters
10 HSPU
5 clusters
5 strict HSPU or 5 strict pull ups

Cool Down
1:00 butterfly stretch
30 seconds each side couch stretch
1:00 child's pose

02.13.2021

Warm up
3 sets
6-8 half kneeling bottom up KB press/side
12 lateral banded walks/side
12 scapular push ups on elbows


Primer
9:00 EMOM
min 1 -row or bike 30 second acceleration (10 sec medium, 10 sec fast, 10 sec hard)
min 2 -10-14 reps single arm KB swings
min 3 -10 reps feet together air squats

WOD
"Smooth Sailing"
For Time
Row 1000m/800m
50 devil's press 35/25 20/15
200 feet walking lunges with DBs front racked
after
complete 50 v-ups- sub tuck ups

Cool Down
seated forward fold 1:00
supine twisted cross x 30 second each side
child's pose 1:00

02.12.2021

Warm Up
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos

2 rounds
▪️20 Wall Squat Knee Abductions with 10 sec squeeze on last rep. Maintain 3 points of contact against the wall (big toe, pinkie, heel) and a 90 degree angle in your knees. Pause for each
abduction and feel constant tension on the band.

▪️10 Cossack Squats. Drive the knee out get off the floor.

▪️15 Single Leg Deadlifts. I keep these light to just warm up my glutes instead of fry them. I’ll do them heavier for less reps at the end of my session. Keep weight midfoot and hips squared up when performing these.

▪️5-10 Tempo Goblet Squats focusing on keeping even weight in the legs and pushing knees forward. Feel those feet flat against the floor.


Mobility
30 seconds front rack stretch
30 seconds child's pose
30 seconds wrist stretches
30 seconds each side ankle stretches


Strength
stamina squats- day 2
back squats 4 sets of 3 reps @ 70%
then
front squats 4 sets of 3 reps @ 75%



WOD
"Isace"
For Time
30 alternating DB snatches
30 alternating DB clean & jerks
RX 50/35
Int 35/20
Sc 25/15

02.11.2021

Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/
2 rounds
▪️100 feet Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

▪️100 feet Cross Walk- keep these light with lats and scaps pulled down and elbows straight

▪️15 reps Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

▪️15 reps Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

▪️10 reps/side Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can


Strength
6 sets of the complex below- start at 50% push press and build load with good form
2 reps push press + 1 rep split jerk


WOD
"King of the Castle"

AMRAP 12:00
5-10-15-20-25-30-35...etc
Continue To Add 5 Reps Of Each Movement

KB Swings
KB Goblet Squats

*Fifty Feet KB Overhead Carry Following Each Round
**Overhead KB Carry Does Not Count For Reps

Kettlebell Recommendations
Advanced 53/35
Intermediate 35/26
Scaled 26/18
Scoring: Reps

Core Finisher https://www.instagram.com/p/CKm-rMVsnx9/
Use two KBs lighter in weight
2-3 rounds
10 dual KB Turkish sit ups
20 seconds dual KB hollow flutter kicks
10 dual KB candlestick lift & lower

02.10.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep


Primer
4 sets/leg
use a single DB
2 Cossack lunges
2 Curtsy squats
2 Reverse lunges
all @2121/leg
between sets complete an OH carry or hold 30 seconds each side


WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65

Cool down
seal pose x 1:00
supine twist x 30 seconds/side
child's pose x 1:00

02.09.2021

Warm Up
2 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
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos


Strength- snatch day 6 of 8
A. snatch balance + overhead squat
2 reps of each movement for 5 sets
start at 50% and build to your heavy set of 2

B. hang snatch at the knee + snatch
5 sets of (1 + 2) start at 60% and build to a heavy complex

C. snatch lift off + snatch pull
8 sets of (1 + 2) start at 70% and build to 100%

WOD
"No Air"
4 Rounds for Time
10 HSPU or box pike HSPU
15 front squats 115/75 95/65

02.08.2021

Warm Up
2 rounds
banded clam shell hip thrusts x 8/side
death march x 10 steps/side
banded pull aparts x 10 each direction (horizontal, diagonal, overhead)


Mobility
Jefferson curls x 8 reps @3,3,1
quadruped reach & rotate x 8/side
banded face pull Y press x 10 reps

Strength
Banded Deadlifts
15 x 1 rep @ 60% 1RM + band tension
hold for 2 seconds at the top- squeeze!!



Bar Muscle up Drills https://www.instagram.com/p/CKDZn_FgeZg/
1. racked barbell- jump out of the pool drill
2. box hollow/arch drill
3. box jump out of the pool drill
4. racked barbell with band transition drills

At Home Strict Pull up Drills

1. Inverted rows- two chairs with a PVC or stick across. Perform reps of rowing

2. Towel in doorway- rows and pull ups

3. DB single arm rows- hand on a bench or chair and row elbow to the hip. Slow down, fast up

Barbell warm up for cleans

high hang clean pull

high hang clean high pull

high hang power clean

high hang squat clean

repeat above all at the hang position


WOD
"Applesauce"
10:00 EMOM
min 1- 3 power cleans @75%
min 2- 3 bar muscle cleans/ 4 C2B pull ups/ 5 pull ups

At Home 10:00 EMOM

min 1- 6 DB power cleans- DB heads touch the ground each time

min 2- 5 inverted rows