02.19.2021

Warm Up
3 sets
200m row
front rack DB squat + single arm press x 5 reps Right side
front rack DB squat + single arm press x 5 reps Left side


Strength
3 sets
A. barbell hip thrusts x 10 reps-moderately heavy weight
B. bird dog rows x 8/side- heavy DB



WOD
"Discount Double Check"
AMRAP 14:00
10 single arm devil's press 50/35 35/20
10 single DB step ups 24/20"
10 TTB or sub hanging knee raises



Core Finisher
https://youtu.be/FPQijHrVmnw
Core Workout #9
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effortRest as needed

01.08.2021

Warm Up
2 rounds
10 MB hamstring curls
8/side dorsiflexion matrix
10 empty bar hang clean + press
30 second front rack stretch



Strength
3 sets
A. barbell hip thrusts with bench x 10 reps
B. bird dog rows x 8/side
C. single arm farmer carry x 50 feet/side


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

then...

2 sets with an empty bar
5 clean grip deadlift
5 hang muscle clean
5 squat clean


WOD
"Get Low"
20:00 EMOM
min 1-5 4 reps squat cleans @60%
min 6-10 3 reps squat cleans @65-70%
min 11-15 2 reps squat cleans @75%
min 16-20 1 rep squat clean @80+%

At Home Version

"Get Low"

20:00 EMOM

min 1- 8 dual DB push press

min 2- 8 dual DB push jerks

min 3- 8 dual DB split jerks

min 4- 10-12 dual DB bent over rows

Cool Down
1:00 child's pose
2:00 forward fold
1:00 frog pose

09.17.2020

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


Shoulder Warm up
15 seconds on each
 Palms Forward Pump
 Palms Backward Pump
 Internal/External Rotation
 Swimmers
 Arms Extended Hold .  https://www.instagram.com/p/B-_J7UnJlZY/

Strength
3 sets
A. barbell hip thrusts @20X2 8-10 reps
B. goblet 1 1/4 squats (can by cyclist squats for form if needed) @2111 8-10 reps


WOD
"Go Around" For Time
50 box jumps   24/20"
25 TTB
50 wall balls 20/14
25 bent over rows 95/65   75/55
50 wall balls
25 TTB
50 box jumps

09.03.2020

Warm Up
3 sets
100m run building effort
10 reactive box step ups/leg
10 DB sumo jump squats10 DB alt. snatch - 5/side



Strength

3 sets
barbell hip thrusts x 8-10 reps @ 20X2

snatch grip bent over rows x 8

weighted step ups x 5 each side


WOD (15:00)

"Bar Keeper"
AMRAP 3:00
9/6 cals bike or 15/10 cals row
9 power snatch 95/65 75/55 45/35

rest 3:00

AMRAP 3:00
9/6 cals bike or 15/10 cals row
7 power snatch 115/85 95/65 75/55

rest 3:00

AMRAP 3:00
9/6 cals bike or 15/10 cals row
5 power snatch 135/95 115/75 95/65

02.07.2020

Warm up

2 rounds
300m bike or row
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause5 scap pull ups




Super Set- 3 sets of

10 x barbell hip thrusts- build load each set
2 rounds of the KB complex
complex: KB clean + 2 reverse lunges each side
                  KB RDLs x 4 each side
                  KB pull thrus while in a plank position x 4/side



Gymnastics Conditioning
10 PVC pass thrus w PVC⁠
20 PVC pass thrus w small weight on PVC (5lb)⁠
.⁠
10 kipping swings on rings⁠
20 kipping ttb on rings⁠
.⁠
10 kipping swings on rig⁠
20 kipping ttb on rig⁠
.


WOD
13:00 AMRAP

12/10 bike cals

seated sled face pulls (with straps)  x 40 feet
https://www.youtube.com/watch?v=y5--kp9I7u4
air squats x 15
push ups x 10




February Monthly Challenge
day 7- pistol 7 reps each side.  Be sure to alternate sides

OR touch down squats

Other challenges this month
Complete

100 calories on the assault bike