04.05.2021

Warm Up
Run 200m
10 empty barbell thrusters
30 seconds hollow rocks
rest 1:00
Run 200m
10 empty barbell Kang squats
12 air chair swings


Pull up work
A. 1 x 20 standing lat pull downs
B. 5 x 1 toe assist pull ups https://youtu.be/Wyr_9HsJNno
C. 2 x 10 active hanging shrugs from pull up bar https://youtu.be/JBjFW2NXUYs

Strength
snatch
A. 3 sets of 2 reps tall snatch- keep these light and focus on speed pulling under the barbell
B. 2 sets of 1 rep high hang snatch @ 60-65%
C. 2 sets of 1 rep hang snatch @ 70-75%
D. 2 sets of 1 rep hang snatch below the knee @ 80-85%
Then...
6:00 EMOM
1 rep power snatch @ 70%



WOD
"Stairway to Fitness"
8:00 AMRAP
2-4-6-8-10...
S2OH 115/85
alternating pistols
add 2 reps each round until time expires

04.03.21

Warm Up
3 rounds
7 barbell deadlifts
7 barbell hang power cleans
7 push jerks
Hollow body pull downs x 20
Kip swings x 5



Mobility
wall slides x 10
prayer stretch x 30 seconds
reach, roll, and lift x 5/side


WOD
"Down Time"
20:00 AMRAP
10 bar muscle ups/ 10 C2B pull ups/ 10 pull ups/10 ring rows
3 rounds of DT 115/85 95/65 75/55
400m row or run
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks

04.02.2021

Warm Up
10-8-6-4-2
sprawls- burpee no push up
shoulder taps- each side
tall kneeling to standing - half reps each side (4 right, 4 left)
glute bridges



Mobility (the numbers are for the video)
https://www.instagram.com/p/CL7q7AHHaOb/

[1] ANKLE WEDGE - put a resistance band around your hips and let the band pull your knees forward. At the same time, put your elbows inside of your knees and then push out with them. The resulting stretch will improve both ankle dorsiflexion as well as lateral ankle mobility and your ability to drive your knees out.⁠⁠

[4] GOBLET DORSIFLEXION - use a KB to pull your knees forward while your elbows drive knees out.⁠⁠


[5] REVERSE CRAWLS - stretch out your calves with this movement. ⁠⁠


Strength: single leg
https://www.instagram.com/p/CMaXz8Nlrmj/

Perform each exercise x 10 reps (5 each side)
3 sets
In order:
1️⃣ Leg Behind Goblet Pistol Squat
2️⃣ Single Arm KB Rack Squat (no pause at top)
3️⃣ Goblet Kickstand Pistol Squat
4️⃣ KB Rack Curtsy Squat
5️⃣ Horn Grip Narrow Stance Squat
Rest as needed




WOD
"Shorty"
11:00 AMRAP
5 power cleans 115/75 95/65 75/55
5 front squats 115/75 95/65 75/55
10 DUs or 20 single unders
10 power cleans
10 front squats
20 DUs or 40 single unders
*keep adding 5 reps and 10 DUs to each round until time expires

04.01.2021

Warm up
2 rounds
10 cals row or bike
20 second wall sit
5/side lateral step ups
1 each side Turkish get up


Mobility- snatches
deep squat progressions x 5
standing banded hollow I Y x 10 reps https://ppp.thebarbellphysio.com/exercises/176777

then with 2.5 or 5# plates
https://www.instagram.com/p/CHn3VoLHd-2/
3 sets of 10 reps each exercise
▫️Keep shoulders pushed down, ribs tucked under, and midsection expanded (push lower abs and obliques out)
▫️I do both pronated (palms down) and neutral grip for most of these exercises to target different muscles
▫️Minimal rest but move as perfectly as possible


Strength- fast speed
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%

Strength- OHS- load
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%

WOD
"Responsibilities"
9:00 AMRAP
5 power snatch 135/95 95/65 75/55
10 HSPU or 10 box piked hspu
15 abmat sit ups

03.31.2021

Warm Up
2 rounds
10 cyclist squats
10/side wall supported deadbugs
10 feet crab walk
3/side inchworm spiderman walk
*walk hands out to the push up position, do the push up and then bring one foot forward to a low spiderman lunge. Stand up from there to repeat on the other side.*



Strength
Bench press
5 sets of 2.2.2 @ 51X1
each set of bench press is 6 reps in total. You lift 2 reps and then take a 15 second rest between the sets of 2s. The tempo is 5 second descend, one second at the chest and then explode.




WOD
"The Odd Block"
4 rounds
2:00 AMRAP 2:00 REST
10 burpees over the parallette
10 parallette push ups
max reps single arm devil's press

03.30.2021

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press5/side
DB high pulls5/side
DB strict press
2 strict pull ups


Glute Focus- one round
10 banded clam shells/side
10 banded donkey kick backs/side
5 banded cha cha/side https://youtu.be/3SOcMYQWbDU

Handstand cues
1. hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. ribs neutral
7. glutes squeezed


Strength
3 sets
A. landmine deficit RDLs x 8/side @31X1
B. landmine press x 8/side @ 2X11
C. handstand hold x 20-30 seconds


WOD
"Christine"
3 round for time
Row 500m
12 deadlifts at body weight
21 box jumps 24/20"

03.29.2021

Warm Up
Bike or Row for 3:00
quadruped shoulder taps with a 3 second pause x 10/side
wall supported deadbugs x 10/side


Glute Focus
10 banded lateral walks right + 5 banded air squats
10 banded lateral walks left + 5 banded air squats
5/side cha cha
rest 30 seconds
4 sets - no rest between
8 banded glute bridges + 10 abductions at the top of the last bridge

Primer: HIIT
3 rounds
90 seconds to work, 90 seconds of rest
6/5 cals bike or row
20 bench dips
6/5 cals bike or row
then

3 rounds
6/5 cals bike or row
20 inverted rows- racked barbell on the rig
6/5 cals bike or row



WOD
"Breakfast Club"
2-4-6-8-10-8-6-4-2
single arm Turkish sit up Right 35/25 25/15
single arm DB Z press Right
single arm Turkish sit up Left
single arm DB Z press Left
after each set either 100m run (fence and back) or 30 DUs