03.24.2021

Warm up
3 sets
30 seconds single unders
8 barbell good mornings
20 seconds hollow rocks
8 barbell Kang squats


Primer: work on lats
active thoracic extensions x 20 reps https://ppp.thebarbellphysio.com/exercises/177918
then
5-4-3-2-1 scaled dragon flags https://youtu.be/uIFVJ9bte8M?list=TLGG-oiCKeqmoK0xNzAzMjAyMQ
10-8-6-4-2 bird dog rows- heavy https://ppp.thebarbellphysio.com/exercises/68071


WOD
"Multiple Layers"
20:00 EMOM
min 1- gymnastics choice 3-8 reps depending on what skill you pick
min 2- bike cals x 10/8 or ski erg cals
min 3- DB manmakers x 3-4 reps 35/25 30/20
min 4- hollow hold flutter kicks x 50 reps

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

12.15.2020

Warm up
2 rounds
5 empty bar deadlifts
5 empty bar hang power cleans
5 empty bar strict press
30 second overhead bar hold- locked out, tuck rib cage

Strength (10:00)
every 2:00 for 5 sets
9 deadlifts
6 hang power cleans
3 push jerks

starting at your 50% clean & jerk max and building load

AT Home Strength
5 sets
8/side bird dog rows
8/side DB high pulls
8 v- ups or tuck ups


"Triplets"

15:00 EMOM
min 1- hang squat cleans x 5 @ 65-70% make these touch and go
min 2- 30 DUs- sub practicing DUs or single unders x 60
min 3- 1-3 muscle ups, 7-10 ring rows or 7-10 Russian push ups


AT Home
"Triplets"
15:00 EMOM
min 1- DB hang squat cleans x 5
min 2- 30 DUs or 15 each side reactive step ups
min 3- 3 wall walks- holding tight hollow or try the Russian push ups x 7-10
https://youtu.be/zzgT_wqxCmI

Russian push up


https://www.youtube.com/watch?v=GuS7gFz39ws
Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps