03.11.2021

Warm Up
3 sets
20 bodyweight hip thrusts
15 second single leg hip thrust isometric hold/ side
20 banded lateral walks/side



Strength
Body Composition
A1. snatch grip Romanian deadlift: 3110; 8-10 reps
A2. suitcase long step walking lunges: 30X0; 14-16 steps

B1. barbell hip thrusts: 20X2; 8-10 reps
B2. goblet 1 1/4 squat: 2111; 8-10 reps



WOD
"Just Sitting Around"
8-10-12-14-16-18
hollow rocks
wall sit x 2 (8 reps= 16 second wall sit)
200m row sprint
Rest 1:00

03.10.2021

Warm Up
3 sets
100 single unders
12 landmine single arm upright row/side https://youtu.be/8GBibrvgQEo
12 landmine meadow row/side https://youtu.be/e-c4gMcqdyw
12 goblet landmine row https://youtu.be/fzDlB_l0QYA



Mobility
2 sets
banded Ws x 15 reps
banded external rotation and press x 10/side
full can exercise x 20 reps- use lighter DBs
https://www.youtube.com/watch?v=7R-cZYyhtI0
2:43 is the banded W
4:21 full can
9:00 external rotation


Strength
5 sets of
1 snatch grip push press
1 snatch grip push jerk
1 snatch balance
set 1- 40%
set 2- 45%
set 3- 50%
set 4- 55%
set 5- 60%


WOD
"Bestseller"
15-10-5
power snatch 115/75 95/65 75/55
30-20-10 bike cals
OR
42-28-14 row cals


cool down
30 seconds each side low dragon
30 seconds each side child's pose with lat stretch
1:00 seal pose

03.09.2021

Warm up
3 sets
10 deep squat plate press
8/side hip thrust clam shells
10/side wall supported dead bugs




Primer
2 rounds
10 each side RNT split squats
30 seconds front rack barbell stretch
5/side xiaopengs- use 2.5/5# plate in hand


Strength
front squats
5 sets of 3 reps
set 1- 65%
set 2-70%
set 3-75%
set 4- 80%
set 5- 83%

WOD
"Twist and Shout"
2 rounds
8 power cleans 155/105 135/95 115/75
8 bar facing burpees
Rest 1:00
2 rounds
8 power cleans 135/95 115/75 95/65
8 bar facing burpees
Rest 1:00
2 rounds
8 power cleans 115/75 95/65 75/55
8 bar facing burpees

03.08.2021

Warm up
2 rounds
50 single unders
10 rower pike ups
4/side beast to alternating leg through
4/side top half Turkish get up- start in the windmill position- hand on the floor in a half kneel



Mobility
2 sets
prone glute frog pumps x 20 reps https://www.instagram.com/p/CKefsyXhEVv/
10/side wall supported deadbugs
10 empty bar Kang squats


Strength
Deadlift
8-6-4-2-2
50-60-70-80-80+%

WOD
"Getting Chores Done"
4 rounds for time
row 15 cals
30 second plank hold- option hold on rings
10 alternating box step ups with single DB 50/35 35/20
100 feet farmer carry 50/35 35/20- using 2 DBs

03.06.2021 Team of 2

Warm up
2 rounds:
Row 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side

Mobility
hip warm up https://www.instagram.com/p/B9Wyi1GHAdl/
Using a mini-band
2 rounds

1. abduction x 8 each side
2. band kick backs x 8 each side
3. knee knockers x 8 each side
4. banded frog pumps x 16 reps

Empty barbell clean warm up
2 sets
5 hang clean high pulls
5 hang power cleans
5 push jerks


WOD
"Jumping Beans"
Teams of 2
150/100 cals row
then..
3 rounds
24 slam balls
24 box jump overs 24/20"
24 power cleans 155/105 135/95 115/75

03.05.2021

https://www.instagram.com/p/CLmpbaQlwTJ/
Shoulder Finisher- empty barbell
30sec on
30sec off
x 3 sets of each
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Z-Bradford Press
2️⃣ Tall Kneeling Snatch Grip Press
3️⃣ Half-Kneeling Supinated Grip Press


3 sets of slow, core movement- Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos

10 Quadruped Shoulder Taps fighting hard to avoid rocking the body from side to side. Widening your foot stance and dropping your hips can help with stability here. I hold each rep for 3 counts.

▪️10-20 Wall Supported Dead Bugs focusing on pressing the palms into the wall to create tension in the lats and GLUING your entire lower back to the floor as you alternate extending the legs. The further the knee travels away from you, the harder it will be to keep the lower back pressed down, so hold yourself accountable to the appropriate range of motion as you fatigue. (You may need to bend the knees more than I do here, to keep your back pressed down).


Barbell Warm Up
3 reps of each first from the high hang then from the hang
high hang pull
high hang high pull
high hang power
high hang squat


Strength
10:00 EMOM
1 rep squat snatch
build load starting from 55-65%


WOD
"Yellow Brick Road"
12:00 AMRAP
10 pull ups- sub ring rows or banded strict pull ups
10 single DB walking lunges- 5/side 50/35 35/20
10 TTB- sub hanging knee raises
10 single DB clean & jerk -5/side

03.04.2021

Hot Start Warm up
30 beast to alternating leg through- 15/side https://youtu.be/EQEuNPVppO8
30 sit ups
20 Cossack squats
20 tuck ups
10 alternating Turkish get ups- 5/side
10 push ups

Take 5:00 to stretch lats, ankles and wrists before squatting
ideas:
bands on rig or mini-bands
lunge stretches
wrist ups, wrist rolls
thoracic rotations or thoracic stretches on the racked bar or a box
front rack stretch
xiaopengs

Strength
Stamina Squats
back squat 3 x 3 reps @ 80%
front squat 4 x 2 reps @83%


WOD
"Chips"
12:00 EMOM
min 1: farmer carry 50 seconds- heavy
min 2: HSPU x 10-14 reps
min 3: V-ups x 10-14 reps