03.03.2021 Team of 3

Warm Up

2 Rounds For Quality

• Spiderman lunge + reach x 5-7 each side
  

• Side Plank on Elbow x 20 seconds per side
  

• Crab Walk x 20 seconds
  

• Samson Walking Lunge x 5-7 each side

Strength
Body Composition- 3 sets
A. Pendlay row: 30X1; 10-12 reps https://youtu.be/ezrZnmjZTR4
B. Strict dips (use two boxes): 2020; 10-12 reps https://youtu.be/FQc7whdE5FI
C. Supinated grip body row: 30X0; 12-14 reps https://youtu.be/zbLAEQ3e9gw

WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65

once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.


Gymnastics Challege
10 wall walks- quality here!
challenge: hold the top of the handstand for 5 seconds

03.02.2021

Warm Up
2 rounds
4/side beast to alternating leg through
10 elbow scapular push ups
20/side banded clam shells
15/direction banded at ankles walks (lateral and monster)

Strength
Bench Press
6-4-2-4-6
build load

WOD
"PB & J"
every 6:00 for 4 sets
20/15 cal row
5 touch-and-go power snatch 135/95 115/75 95/65
20 wall balls 20/14
5 TNG power sntach
20/15 cal row

03.01.2021

Warm up
3 sets
20/side mountain climbers
15 frog pumps
5 yoga push ups

then..
3 sets - add load to the step ups each round
weighted box step ups x 6/side- back rack barbell
seated clam shells x 20 reps with mini-band



Strength
5 sets every 3:00
2 power cleans
2 jerks
2 front squats
2 thrusters
*increase load each set*

WOD
"Chocolate Peanut butter"
12-9-6-3-6-9-12
hang squat cleans 135/95 115/75 95/65
bar facing burpees


Cool Down
1:00 bound angle (butterfly stretch)
1:00 straddle pose
10 each side low bird dogs

02.27.2021

Warm Up
3 rounds

1️. Half Kneeling Chop and Lift x 10/side - KB starts low at the hip and lifts across the body to high over the shoulder and back.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️. Rotational MB throws to the wall x 10/side

3️. Half Kneeling KB Windmill x 8/side -leg out on the same side as the weight is overhead. Other hand touches the ground in the windmill





Mobility:

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 8 reps
4. KB good mornings x 10 @ 30X1

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



WOD
"Clean Balls"
30 wall balls 20/14
5 power cleans 135/95 115/75 95/65
25 wall balls
5 power cleans
20 wall balls
5 power cleans
15 wall balls
5 power cleans
10 wall balls
5 power cleans
5 wall balls
5 power cleans


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

02.26.2021

Warm Up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict press
5 yoga push ups
50 jump rope single unders


Strength- body composition (15:00)
3 sets
A. segmented clean deadlift: 3131; 6-8 reps
B. half kneeling barbell press: 20X2; 4-5 reps/ knee

3 sets
C. deficit landmine single leg RDL: 3010; 8-10/leg
D. single arm DB push press: 30X1; 8-10 reps/arm

WOD
"Transfer"
Every 4:00 for 5 rounds
30 air squats
20/14 cals row
10 lateral burpees over the erg
*record splits*

02.25.2021

Warm up
2 rounds
PVC pass thrus x 10
barbell Kang squats x 8
barbell hang power snatch x 6
barbell back rack reverse lunges x 4/side
barbell behind the neck strict presses x 2
**after first round perform a banded lat stretch x 30 seconds/side
**after second round perform a banded perfect stretch x 30 seconds/side
https://youtu.be/wLD1UflbcII




Lat Primer
prone PVC lift offs x 2 sets of 10 reps
3 sets of
A. 20 standing hollow pull downs- with band on rig and PVC through the band- make sure you keep ribs down and pelvis tucked under. Arms must be shoulder width apart.
B. Hollow IYT- on a bench with 2.5# plates in each hand, lower back pressing through the bench, stay tight in hollow or a tuck position if you need to scale. Arms go back as far as possible. Palms face ceiling when lowering in each position. STRAIGHT arms.


Strength- snatch day 8 or 8
A. snatch balance + OHS
5 sets of (1+1) make these around 70%

B. snatch - build to a heavy 1 rep
7 sets of 1 rep squat snatch

WOD
"Gummy Bear"
1,2,3,4,5,6,7,8... keep adding one rep until time expires
8:00 AMRAP
DB deadlift
DB front squat
DB reverse lunge (round one you have 1 rep on each side)
DB lateral hops- same as the lunges- 1 rep each side

02.24.2021

Hot Start warm up
4 rounds
10 cals row or bike
20 second wall sit
5/side lateral step ups
1 each side Turkish get up

Take 5:00 to stretch lats, ankles and wrists before squatting

Strength
Stamina Squats
Back squat 5 x 3 reps @ 78%
Front squat 3 x3 reps @ 80%


WOD
"#99"
With an empty bar the entire wod
5 rounds for time
7 hang power cleans
6 strict press
5 thrusters
once complete with your 5 rounds, perform 9 burpees to make it a 99 rep wod!!