05.05.2021

Warm Up
EMOM 9:00
min 1- 6 each side lateral box step ups
min 2- 30 quick reps frog pumps
min 3- 10 slow to fast air squats


Strength
A1. suitcase rear foot elevated split squats: 20X0; 6-8/leg
B1. death march: 20X0; 6/leg
C1. Nordic hamstring curls: 30X1; 6-8/leg
alternate A1 and B1 and then with a buddy work on C1 together. One person holding another person's legs
https://youtu.be/jxhDYrUREnQ

Mobility
A. banded "W"s 2 sets of 10 reps
grab a band in both hands with your arms by your sides and your elbows bent to a 90-degree L position. Your thumbs can be facing upward or outward. As you pull your hands away from your body, make sure your elbows remain in the same bent position by your ribs. Hold the end position for 5-10 seconds.

B. prone swimmers 2 sets of 5 reps

C. T-spine stretch x 30 seconds each side All Posts • Instagram


WOD
"Orange Slices"
For Time
12-9-6
thrusters and pull ups
then immediately into
12-9-6
OHS and HSPU
RX 95/65
INT 75/55
SC 55/45

05.04.2021

Warm Up
3 rounds
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls



Strength: strict press
4 reps @ 65%
3 reps @ 70%
2 reps @75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90+%
1 rep @ your best

skill: pull up focus
warm up with 30 reps standing hollow pull downs
A. toe assist pull ups 3,2,2,2,2*
B. negative (eccentric) pull ups 5 x(2 x 3 second descend)
today we are going to alternate between A and B
*3 options for toe assist*
1. both fee on box
2. one foot on box
3. both feet on way up and no assist on way down


WOD
"Ham Sandwich"
4 sets- rest 90 seconds between sets
Run 200m
4 devil's press 50/35 35/20
8 DB power cleans 50/35 35/20
16 sit ups
8 DB power cleans
4 devil's press
Run 200m
rest

05.03.2021

Warm up
2 sets
10 underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 empty barbell hang muscle cleans
5 empty barbell power cleans


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: cleans
A. 4 x 3 tall cleans- keep light to work speed
B. 3 x 2 high hang squat cleans 55-65%
C. 3 x 2 hang squat cleans 65-75%
D. 4 x 3 clean grip deadlift 90-100%


WOD
"Brown Bag"
20:00 EMOM
min 1- 5 power cleans 135/95 115/75 95/65 RX + 155/105
min 2- 200m row or run
min 3- 15 TTB or hanging knee raises
min 4- 15 burpees

05.02.2021 Swim WOD

5 rounds for time
6 single DB devils press
6/side half kneeling lift and chop
6 DB squat + lunge right + lunge left
100 yard swim

05.01.2021 Partner WOD

Warm Up
2 rounds
Run 200m
goblet squat eccentric isometrics x 6- take 5 seconds to descend, 2 second pause at the bottom
KB leg lift overs x 10 each side
then...
5 sets of the following complex
4 shoulder taps
3 push ups
1 inchworm + perfect stretch each side



Mobility
90/90 hip switches x 5/side
reach, roll, lift x 4/side
bear rolls x 5/side
perfect stretch x 4/side

WOD
"Pre-Murph 2"
With a partner
the runs are done together and the rounds of Cindy are alternating- both people complete full rounds listed
For Time
200m Run
4rounds of Cindy (each person)
400m Run
3 rounds of Cindy (each person)
800m Run
2 rounds of Cindy (each person)
400m Run
1 round of Cindy (each person)
200m Run

**weighted vest is optional
**Cindy is 5 pull ups + 10 push ups + 15 air squats

04.30.2021

Warm Up
2 rounds
12 banded pull aparts
5/side concentric parallette pistol squats
10 cat/camels
30 seconds tall plank shoulder taps


Strength
Body composition
A1. farmers press: 20X1; 8-10/arm https://youtu.be/r5V1FlJGmYg
A2. close grip parallette tricep push ups: 3011; 8-10 reps
A3. alternating DB curls: 30X1; 8-10/arm


WOD
not for time
2 rounds
50m front rack KB carry- heavy
50 landmine oblique twist https://youtu.be/4dGj7rES9pY
40 landmine Z press (20/arm) https://youtu.be/app94pzXOuU
30 landmine Turkish sit ups (15/arm) https://youtu.be/EhYVfy1KUUA
20 each side landmine snatch high pull https://youtu.be/GSU6pLp1zQc

Rest 90 seconds between rounds


Cool Down
Twisted Cross Pose x 30sec/side
Seal Pose x1:00
Childs Pose x 1:00

04.29.2021

Hot Start
2 sets
200m run
20 seconds bear crawl
20 seconds down dog
20 second crab walk
then...
200m run
20 seconds wall facing handstand hold
5 single arm Turkish sit ups + 5 single arm Z press right
5 single arm Turkish sit ups + 5 single arm Z press left
light KB- 26/15

Mobility
kneeling abductor mobilization x 10 reps each side https://youtu.be/psPR1qJd_nA
Jefferson curls x 10
KB arm bar stretch x 30 seconds each side https://youtu.be/IAByZREjXp8

Skill work: pull ups

warm up: 15 per side banded lat rows

A. toe assist pull ups 5 sets: 2,2,2,2,2

B. chin over bar hold x 30 seconds- scale to using a toe assist at the top of the chin up

things to think about:

1. pull into active hang

2. hands outside of shoulders

3. pull down as low as possible

4. maintain hollow body at top of hold

WOD
"Take Me Home"
14:00 AMRAP
suitcase DB walking lunges right side x 10/side 50/35 35/20
C2B pull ups x 8 reps -sub pull ups or ring rows
suitcase DB walking lunges left side x 10/side 50/35 35/20
deadlift x 8 185/125 135/95 115/75