04.28.2021

Warm Up
3 sets- empty barbell
20 jumping jacks
5 muscle snatch
5 hang power snatch
5 snatch grip push press
5 snatch balance



Mobility: shoulders
3 rounds
5 x prone swimmers
10/side x shoulder taps
15 x banded high pulls



Strength
3 sets
landmine deficit RDLs x 8/side @31X1
chainsaw rows x 8/side @ 2X11- heavy DB


https://youtu.be/_yqwbwHoSDI
snatch 1:00 video


WOD
"Paradise City"
3 rounds| each for time
9-6-3
hang power snatch 95/65 75/55 45/35
bar facing burpees
Rest 3:00

04.27.2021

Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups


Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM

30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles

2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs



Strength
front squats
3-2-1 then 3 x 5 reps
3 reps @ 65%
2 reps @ 75%
1 rep @ 80-85%
5 reps@ 70%
5 reps @70%
5 reps @ 70%

WOD
"Tag"
20-10-5 thrusters 95/65 75/55 45/35
5-3-1 rope climbs or muscle ups or 10-6-2 strict pull ups
50m single KB OH carry- switch arms at 25m

04.26.2021

Warm Up
400m jog
Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility:

15 reps each side x reverse active straight leg raises- lie on your back with a band holding the straight leg up in the air while the other leg slowly lowers as far down as it goes while keeping the knee straight.


10 each side hip hurdles- place two hurdles (small objects) on the floor and with a straight leg, lift over the hurdles and back.





Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.



WOD
"Beach Day"
6 rounds for time
20/15 cals row
200m run
10/7 cals bike
100m run
Rest 30 seconds


Post WOD- if time
100 leg lifts over KB
100 hollow flutter kicks

04.24.2021

Warm Up
3 sets
50 single unders
20 second reverse plank bridge hold
12 prone Y raise- be sure to do this with set shoulders, not shrugged shoulders
10 glute bridge V walkouts


Strength
3 sets
A. 10 dual DB or KB sumo deadlifts @2010
B. 20 skater jumps with speed
rest 45-60 seconds


WOD
"Run for the Balls"
4 rounds
score is max reps wall balls
every 3:00
Run 400m
then max reps wall balls in remaining time
Rest 1:00

04.23.2021 Hero WOD Jennifer

Warm Up
3 sets
8 burpees no jump
20 second tuck L hang from the bar
20 second handstand hold
8 alternating DB Turkish sit ups



Skill work: pull ups
warm up with 20 banded face pulls
A. toe assist pull ups 5 sets 2,2,2,2,1
B. hanging active shrugs x 5 sets of 10 reps
today we are going to alternate between the toe assist pull ups and the shrugs. If you like, you can make the shrugs more difficult by jumping up to chin over the bar and slowly lowering and then doing your shrugs.

WOD
"Jennifer" Hero WOD
26:00 AMRAP
10 pull ups
15 KB swings 53/35 (it's suppose to be 72/53 so swing a DB if you want to go RX)
20 box jumps 24/20"

Background: Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death.

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

“Jennifer,” first posted on the CrossFit Main Site as the workout of the day for September 25, 2015 (“150925“), was the third female hero WOD after “White,” and “Jenny.”

04.22.2021

Warm Up
3 sets
2 each side Turkish get up
5 yoga push ups
2 wall walks
6 v-ups


Skill: push ups
7 sets of 5 reps
between sets of push ups, complete 5 each side wall supported deadbugs


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


WOD
"In The Air Tonight"
21:00 EMOM
min 1- 5 deadlifts @60-70%
min 2- strict hspu x 3-5 reps + 6 TTB and hanging knee raises
min 3- 40 DUs or 80 singles

https://youtu.be/sxNnIfKBQAs

04.21.2021

Warm Up
1:00 open book stretch (side lying rotations) each side
then
3 rounds
12 tall plank, protract shoulders then move into a down dog and back again to the plank https://youtu.be/eSQH7UMrtf0
8 Turkish sit ups/side



Strength
body composition
3 sets
A1. sumo stance deadlift: 31X1; 10-12 reps
A2. KB rack deficit split squat: 2110; 8-10/leg https://youtu.be/6negN2msX60
3 sets
B1. Body weight dead stop single leg elevated hip thrusts x 12 reps/side https://www.instagram.com/p/CNoc9ZRrTiJ/
B2. goblet Cossack squats: 30X0; 16-20 reps

WOD
"EZ Rider"
5 rounds for time
200m run
3 rounds of the complex
1 hang power clean
1 lunge each side
1 S2OH
95/65 75/55 45/35