02.13.2021

Warm up
3 sets
6-8 half kneeling bottom up KB press/side
12 lateral banded walks/side
12 scapular push ups on elbows


Primer
9:00 EMOM
min 1 -row or bike 30 second acceleration (10 sec medium, 10 sec fast, 10 sec hard)
min 2 -10-14 reps single arm KB swings
min 3 -10 reps feet together air squats

WOD
"Smooth Sailing"
For Time
Row 1000m/800m
50 devil's press 35/25 20/15
200 feet walking lunges with DBs front racked
after
complete 50 v-ups- sub tuck ups

Cool Down
seated forward fold 1:00
supine twisted cross x 30 second each side
child's pose 1:00

12.29.2020

Warm Up

3 sets

6 single leg RDLs right

5 single leg DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side 

Primer

3 sets

banded hollow pull downs x 15

hip hurdles x 10/leg

PVC prone lift offs x 15

WOD

"Ceelo"

25:00 AMRAP

9 Toes to Bar

6 Burpees to Target

6/4 Strict Pull-Ups or 4/3 muscle ups

24 Double Unders

500m row/425m row or 30/25 cals bike

WOD

Ceelo at home

25:00 AMRAP

9 leg raises

6 burpees to target

4 push ups + 4 box dips

24 double unders or 12 each side reactive step ups

400m run or 10 x shuttle runs (distance depends on your space) or stairs x 8 up/downs

10.21.2020

Warm Up
2 rounds
Row 200m with a pause at the finish for a second or two, completely locked out
10 KB sumo deadlifts
10 KB behind the back sumo good mornings
10 good hollow/arch swings
5 yoga push ups





Mobility: https://www.instagram.com/p/Bx46pSPlRw8/ (video shows two of these)

A. wrist stretches each position
B. half kneeling pallof press x 8/side (your knee closet to the rig is on the ground. Brace through your core, keep your ribs down, and use your glute of the extended hip (knee down leg) to assist in bracing as well. Press out, hold and exhale, repeat.
C. Tall plank spinal flexion/extension x 10 reps



Barbell warm up
one round empty bar, one round with light load

3 muscle cleans
3 hang power cleans
3 power cleans

Strength
6 sets of
pausing clean deadlift (pause at the knee, mid-thigh and standing) for 2 sec

hang squat clean

squat clean with a 2 second pause at the bottom of the squat60-68%


WOD
"Over & Out"
Every 8:00 for 24:00
Row 500m/ Bike 1000m or 0.6 miles
15 power cleans   115/75   95/65   75/55
5 bar muscle ups or 5 hips to bar pull ups https://www.instagram.com/p/CFxK6ELB0Ad/
*sub BMU with strict pull ups x 5 or strict banded pull ups x 5

10.13.2020

Warm Up 
2 rounds: 
200 run
 KB halos x 5 each direction
 KB strict press x 5 each side 
KB windmills x 5 each side 
Bottoms up KB carry x 50 feet each side 
KB racked reverse lunges x 6 each side


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A.  front rack stretch x  30 seconds
B.  xiaopengs x 5/arm

**For the front rack stretch, I focus on pushing the elbows up and back as hard as I can for ~30 sec per round.
**For the xiaopengs in each direction, I focus on creating a perfect circle- you can do these against the wall to guide you. I always rotate my palm up on the way up, and use 5-10lbs.


Strength Jerks
A. Press in the split- 3 sets of 5 with an empty bar  https://youtu.be/65NfhQA-Y3U
B. Push jerk in the split- 3 sets of 3 @ 40-55% https://youtu.be/KVprSQhtRRg
C. Split jerks 5 x 2 reps @ 75-80% OR Strict press from the floor 5 x 3 @ 65%


WOD
"Redline"
3 rounds for time
400m run  or row 500m  or bike 24/20 cals
15 ground to overhead 135/95 115/75 95/65

cool down
1:00 puppy dog stretch
1:00 frog pose
:30 each side pigeon

10.05.2020

Warm Up
2 rounds
10 PVC RDLs + pass thru
5 PVC Cuban press
5 burpee high jump
10 scap pull ups
5 empty barbell tall cleans



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

A. banded lat rows x  8-10/side

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

C. power clean + squat clean x 3 sets build each set ending at 65-70%

WOD
"Boat Load"
250m row  or 600m bike  or 200m run
8 squat cleans   95/65
250m row
6 squat cleans   135/95
250m row
4 squat cleans  155/115
250m row
2 squat cleans  185/135

Cool down
1:00 seated forward fold
1:00 child's pose
1:00 each side Samson stretch

10.01.2020

Warm Up
3 rounds
prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/
glute bridge DB press x 10 each side
spiderman lunges + reach x 5 each side
tall kneeling body weight windmills x 5 each side

Mobility
Jefferson curls x 10 slow
90/90 hip switches x 8 each side
hip hurdles x 8 each side
KB/DB good mornings x 10 slow 

Strength
3 sets
A.  deficit landmine single leg RDL @ 3101 x 8-10/leg
B.  single arm DB high pulls x 8-10/arm


WOD
"Bar Down"
4 rounds for time
Run 200m or row 300m or bike 12/10 cals
deadlift x 15 reps 185/135
HSPU x 10
rest 2:00
*record each split and record final wod time including the rest, except for the last 2:00

08.27.2020

Warm Up
3 rounds
60 seconds high knee jump rope singles
16 switch lunges   https://youtu.be/J5ZMs2WKIl0
8 body weight kickstand pistol squats/leg
20 second split stance isometric hold/ both sides


Mobility: use a yellow mini-band https://www.instagram.com/p/B5x9IM1nMjo/
A. wall taps or plank taps x 5 each side
B. band external rotation and press x 10
C. band external rotations x 10
D.  prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/


WOD
"Excalibur"
9:00 EMOM
min 1- 15/10 front squats 75/55
min 2- 15/10 push press 75/55
min 3- max effort SDLHP in 45 seconds 75/55

Rest 2:00
9:00 EMOM
min 1- row 17/14 or bike 13/10 cals
min 2- 10 TTB or banded knee raise drill or hanging knee raises
min 3- max effort burpees in 45 seconds

*record max reps for each EMOM