04.20.2021

Warm up
3 sets
goblet cyclist squats x 8 reps
goblet squat and press x 8 reps- stay in your squat and press out the weight overhead
PVC platter squats x 10 reps
https://youtu.be/sihLow9eHB8


skill work: pull ups
warm up: 2:00 banded hollow I Y
A. 5 sets of toe assist pull ups 2,2,2,1,1
B. 4 sets of singles eccentric pull ups- lower on a 4 count


Strength: snatch
5 sets of the following complex
snatch grip deadlift
snatch
hang snatch
OHS
60-60-65-65-70%


WOD
"Match Point"
4 rounds for time
10 alternating pistols
12 lateral burpees over the DB
10-20-30-40 single DB hang clean & jerk by round 50/35 35/20

04.19.2021

Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts

Mobility: overhead focus
A. wall slide lift offs x 15 reps https://youtu.be/xGasrqJ8aWQ
B. prone swimmers x 1:00 https://youtu.be/XCYuU0CbKEg
C. pvc or barbell sotts press x 5 reps


Strength
Bench press
5 sets of 3 reps
start at 65% and build load

WOD
"Rise and Shine"
Every 10:00 for 2 sets
400m run
10 burpee box jumps overs 24/20"
20 pull ups or 15 pull ups
30 wall balls or 25 wall balls
30/20 cals bike

04.17.2021

Warm Up
3 sets
7 barbell deadlifts
7 barbell hang cleans
7 barbell front squats
20 banded pull aparts
mixed KB/DB rack overhead carry x 50 feet

Mobility
banded ankle distraction x 30sec/side
quadruped shoulder taps with 3 second pause x 10/side
Cuban press with small weights x 10 reps
banded lat stretch x 30 seconds/side


WOD
"Pre Murph"
For Time
30 air squats
10 push ups
10 pull ups
Run 400m
30 front squats 95/65 75/55 or empty barbell
10 push ups
10 pull ups
Run 400m
30 back squats 115/85 95/65 75/55
10 push ups
10 pull ups
Run 400m
*wear a weight vest if you like*

04.16.2021

Warm up
2 rounds
PVC pass thrus x 10
barbell Kang squats x 8
barbell hang power clean x 6
barbell front rack reverse lunges x 4/side
barbell strict presses x 2
**after first round perform a banded lat stretch x 30 seconds/side
**after second round perform a banded perfect stretch x 30 seconds/side
https://youtu.be/wLD1UflbcII


Strength
Strict Press
5-4-3-3-2
start at your 55-60% and build load across the reps

Primer
6:00 EMOM
1 hang clean pull
1 high hang power clean
1 hang power clean
build load starting at 60%

WOD
"Make my Day"
3 rounds for time
15 hang power cleans 135/95 115/75 95/65
10 TTB or sub hanging knee raises
5 devil's press 50/35 35/20

04.15.2021

Warm Up
3 sets
40 seconds jumping rope
30 seconds Jefferson curls
20 seconds plank hold

then..
hip speed jumping
5 sets
1. 6 slam balls
2. burpee skater jump x 8 (4/side)
rest 30 seconds



Mobility
2 rounds
banded ankle distraction x 30 seconds each side
deep squat plate hold x 30 seconds
banded glute bridges x 20
banded clam shells x 15/side

Strength
back squats
every 2:00 for 8:00
6 reps back squat
start @ 65-75% and build with good form


WOD
"Wait a Minute"
13:00 AMRAP
60 feet farmer carry
10 tall plank KB pull throughs (5/side)
60 feet rack carry
10 tall plank KB pull throughs

04.14.2021

Warm Up
2 sets
20 bodyweight hip thrusts
15 seconds/side single leg hip thrust isometric hold
10 banded lateral plank walk/side - use yellow mini band
5/side banded 3 way wall taps- use yellow mini band
https://www.instagram.com/p/B5x9IM1nMjo/


Pull up work
A. warm up with 1 set of 2:00 standing hollow pull downs
(quality over quantity)
B. toe assist pull ups 5 sets 2,2,1,1,1
C. hanging active shrugs 4 sets of 30 seconds
(To make more difficult you can either jump up to chin over bar then slowly lower with 30 sec at bottom of hang, doing the shrugs. You can also put small weight between thighs or wear weighted vest)
(rest 20sec between sets)

WOD
"Venti"
17:00 AMRAP
20 wall balls 20/14
20 alternating DB snatch 50/35 35/20
20 box jumps 24/20"
20 single arm DB push press 50/35 35/20
20/15 cals row

Cool Down
1:00 bound angle
1:00 each side single leg forward fold
1:00 saddle pose

04.13.2021

Warm Up
2 rounds
10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions


Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps


Primer
3 sets
12 steps DB death march
12 barbell hip thrusts
30 seconds side plank hold/side
rest as needed


WOD
"One for One"
4 sets
20 sit ups
3 clean and jerk 185/125 135/95 115/75
15/12 cals bike
3 clean and jerk 185/125
rest is 1:1