04.12.2021

Warm Up
2 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds



Strength
Deadlifts
3 deadlifts to knee with a 3 second pause + 1 deadlift
build over 5 sets- start at 65%


Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
https://www.instagram.com/p/CHn3VoLHd-2/




Skill
push ups 5 sets of 5 reps
*weighted for an extra challenge
between sets of push ups- wall walk + 10- handstand marches

WOD
"Aspen"
9:00
7 rounds of
5 thrusters 135/95 115/75 95/65
3 bar facing burpees
1 bar muscle up or 1 strict chest to bar or 1 strict pull up
then
max reps power cleans in the remaining time

04.11.2021 Swim WOD

Swim WOD

Every 2:30 for 5 rounds

start mid pool

sprint to the deep end and complete 5 deck outs

on deck 10-8-6-4-2 DB hang clean & jerk each side

broad jump off the blocks

swim 37.5 yards back to the middle of the pool

rest in remaining time

04.10.2021 Partner WOD

Warm Up
2 sets
200m run or row
60 feet waiter carry + farmer carry (one DB/KB each hand)
200m run or row
60 feet waiter carry + farmer carry- switch positions
5 deep squat progressions


Barbell warm up
every in 3 reps at the high hang position and then hang position
1. clean extension
2. clean high pull
3. power clean
4. squat clean
5. cluster

WOD
"Do Not Bend"
Partner workout
15:00
part one
7:00 AMRAP
farmer carry as far as possible- switch partners every 50m

Rest 1:00

7:00 AMRAP
3 touch and go power cleans
2 hang squat cleans
1 hang clean thruster
complex needs to be done unbroken
155/105 115/75 95/65
partner B- max calories bike or row
every switch must complete 10 burpees between the 2 people
working at the same time

04.09.2021

Warm Up
2 rounds
10 PVC RDLs + pass thru
5 PVC Cuban press
5 burpee high jump
10 hanging active shrugs
5 empty barbell tall cleans

Lats and Glutes
3 sets
https://www.instagram.com/p/B-Uz5iVno6A/?utm_source=ig_embed

A. banded lat rows x 8-10/side- with KB and a long band

B. Glute work- use blue mini-bands
1. lateral walks x 15 each direction
2. monster walks x 10 forward and back
3. standing kick backs x 5 each side
4. banded air squats x 5
5. standing abduction x 5 each side


Primer
3 sets of 3 reps tall jerk
3 sets of 3 reps power clean right into the power jerk- no pause


Strength
Clean + jerk
6 sets
1 power clean + 1 power jerk
set 1-2 @ 60%
set 3-4 @ 65%
set 5-6 @ 70%

WOD
"Z"
every 4:00 for 5 rounds
30 air squats
20/15 cals row
7 clean & jerks 115/85 95/65 75/55

04.08.2021

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)



Pull up work
standing banded hollow I Y x 20 reps
then...
A. toe assisted pull ups 5 sets: 2,1,1,1,1
B. negative (eccentric) pull ups x 5 sets of 1 at 3 second descend
*if you have pull ups, then you do 5 sets of 2,1,1,1,1 strict pull ups or strict chest to pull
and part B is weighted pull ups: 5 sets of 1 adding load each time

Primer
2 sets
10 each side walking lunges with two KB/DBs 50/35 35/20
10 each side wall supported deadbugs
10 each side bird dog rows with KB/DB- heavy

WOD
"Mac Daddy"
4 rounds for time
deadlift x 10 185/125 135/95 115/75
box jump overs 24/20" x 12
farmer carry x 50m heavy (150 feet)

04.07.2021

Warm up
3 sets
100 single unders or 50 DUs
5 barbell RDLs @ 3030
5 single arm Cuban press/arm- slow with 2.5 or 5# plate
5 burpee high jump


Strength- body composition
3 sets
A1. segmented snatch grip deadlift- 3 pauses: 3131; 6-8 reps
A2. barbell Z press: 3021; 8-10 reps
3 sets
B1. split stance dumbbell Romanian deadlift: 3110; 6-8/leg
B2. seated alternating dumbbell Arnold press: 2111; 8-10/arm

Overhead movement prep 5:00
https://youtu.be/hUKyZ5hg-5g
1. arm circle (double arm shoulder CARs) x 4 reps
2. banded stretch on rig x 2:00
3. prone single arm reach in shrugged position and then set position and then lift and hold for 5 seconds x 5/side
4. retest the arm circles x 4 reps

WOD
"Nick Urankar"
Empty bar or PVC
for time
40-30-20-10
hang power snatch
OHS

04.06.2021

Warm Up
Squat flow 4 reps each movement for 2 rounds
https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot

Primer
https://www.instagram.com/p/CKZqbCVFxJC/

10/side Elevated Single Leg Glute Bridge
10/side Deficit Cossack Squats
10/side Rear Foot Elevated Split Jumps
10/side Concentric Only Pistol Squats rest as needed in between exercises


Strength
Front squats
3-2-2-1-1-1
starting at 65%- 70%-75% and then singles at 80%+

WOD
"Wet Floor"
15:00 EMOM
min 1- run 100m (fence and back)
min 2- wreckbag cleans x 12
min 3- 6 TTB + 25 DUs or 50 singles

cool down
1:00 cat/camels
1:00 saddle pose
1:00 childs pose