05.13.2021

Warm Up
400m run

squat flow - 4-6 reps of each movement for 2 rounds
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


barbell warm up
3 sets
25 double unders or attempts at 10 DUs
3 clean grip RDL
3 hang power clean below the knee
3 hang power clean above the knee
1 front squat at tempo @ 3331

WOD
"Guns Blazing"
For Time
800m run
20 power cleans 135/95 115/75 95/65
800m run
40 push ups
800m run
60 air squats

05.12.2021

Hot Start
3 rounds
10 cals row or bike
20 second wall sit
5/side lateral step ups
1 each side Turkish get up

2 slow sets- core
10 Quadruped Shoulder Taps fighting hard to avoid rocking the body from side to side. Widening your foot stance and dropping your hips can help with stability here. I hold each rep for 3 counts.

▪️10-20 Wall Supported Dead Bugs focusing on pressing the palms into the wall to create tension in the lats and GLUING your entire lower back to the floor as you alternate extending the legs. The further the knee travels away from you, the harder it will be to keep the lower back pressed down, so hold yourself accountable to the appropriate range of motion as you fatigue. (You may need to bend the knees more than I do here, to keep your back pressed down).

https://www.instagram.com/p/CLpNb6-HFJF/

Primer
Use an empty bar for all parts

3sets
OHS x 5 reps

2 sets
back squat x 5 reps @ 2210

2 sets
1 1/4 back squats x 5 reps

WOD
Take 20:00 to find your heavy 1 rep back squat
Back Squat for load:
#1: 5 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep @ 99%
#8: 1 rep @ 101%

If time remains

"Shift Work"
10:00 continuous effort
3-6-9-12...
DB hammer curl to press 30/20
v- ups or sub tuck ups
drop squats

05.11.2021

Warm Up
coach led dynamic warm up
https://www.instagram.com/p/CHvhxIBnzdS/
10 reps of each

https://www.instagram.com/p/CHqV-H1HoSA/
5 reps of each ▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch


Strength
Bench Press
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
3 reps@ 75%
2 reps @ 85%
1 rep @ 90%

WOD
"Drag Race"
14:00 AMRAP
Sled pull 25m forward/25m backwards
DB box step ups x 10 reps 50/35 35/20 24/20" box
strict hspu x 8 reps or sub strict hspu on a box or in a downdog position
DB hollow body flutter kicks x 50 reps

05.10.2021

Warm Up

2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups


Mobility: Hips
KB leg lift overs x 10/side
KB sumo stance good mornings x 10
Cossack squats with low hanging KB x 5/side
90/90 hip switches x 5/side

Pull up work
warm up: 20 banded face pulls
A. toe assist pull ups 5 sets 3,3,3,2,2
B. accumulate 45 seconds chin over bar hold

Strength: clean & jerk
10:00 EMOM
min 1-5: 2 hang squat cleans + 1 jerk @65-70%
min 6-10: 1 squat clean + 1 jerk @70-80%

WOD
"Shin Guard"
6-9-12
burpee box jump overs 24/20"
clean & jerk 135/95

05.08.2021

Warm Up
30 seconds high knees
30 seconds butt kicks
2 sets
5/side 90/90 hip switches
10 prisoner good mornings
30 second mini- band half squat pulses- band goes above the knees


Primer:
10/side RNT split squats https://youtu.be/XXY78-Qx5w0
5/side goblet reverse lunges @2X01
3-5 eccentric pull ups



Kip cadence complex
3 sets
2 kip swings + 2 knees to chest + 2 TTB


WOD
"Lunch Box"
30 rounds for time
partner wod "I Go You Go" style
6 cal bike or 100m run
6 wall balls 20/14 or RX+ 30/20
6 DB snatch 70/50 50/35 35/20
6 TTB or hanging knee raises

05.07.2021

Warm Up
2 rounds
200m run or row
10 each side single leg glute bridges- feet on box or parallette
10 KB good mornings
10 clam shell planks/side- on elbow with legs bent at 90 degrees, raise hips and the clam shell



Skill: push ups
warm up 2 sets of 10 prone PVC raises
A. 3 sets of 30 seconds handstand hold against the wall; rest 30 seconds
B. 4 sets of 7 push ups- maintain hollow body: no worming up from the push up, send triceps and elbows back


mobility for deadlifts

A. 10 x pike leg lifts + 20 x flutter kicks https://www.instagram.com/p/COIz63ql8yh/ (4th video)
B. 10 x lat engaged hip hinges
C. 10 x PVC hip hinge
D. 10 x light weight Pendlay rows
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Top Cues for Deadlifts
[1] By engaging the lats via the "squeeze the orange" cue you will keep the barbell closer to the body during the entire lift, improving your mechanical efficiency.⁠⠀
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[2] I most frequently cue to keep the chest up when athletes begin the deadlift by shooting their hips up too fast resulting in less leg drive moving the barbell off the ground.⁠⠀
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[3] Cueing to push the hips back encourages the athlete to perform a better hinge movement and load the hips.⁠⠀
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[4] Push the floor away emphasizes the importance of getting a strong leg drive to initiate the lift. Too often we think of the deadlift as a pulling exercise and forgot about the leg's role in moving the barbell.⁠⠀
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Take 20:00 to find your heavy 1 rep deadlift

WOD
"Strawberry Milk"
Not Timed
3-6-9-12-9-6-3
single arm KB Z press right
sit ups
single arm KB Z press left
sit ups

05.06.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dog rows
7 push ups- with good form

Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS



Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 2 snatch drops- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 hang squat snatch start with 60-65% your 1 RM and build


WOD
"Peas and Carrots"
11:00 AMRAP
30 DUs
3 wall walks
12 bench dips
8 sumo deadlift high pull 95/65 75/55