06.10.2021

Warm Up
https://www.instagram.com/p/CLXvnwOH4x7/3 rounds

Lateral running x 30 seconds
inchworm + T rotation x 4 each side
single leg jumps x 20 seconds each side


Primer: elbows
https://www.instagram.com/p/CKAEw6XHrE6/
15 reps with a light barbell or PVC and 2.5 or 5# plates
▪️Barbell Bicep Curls

▪️Front Raise with wrist extension (keep elbows locked out)

▪️Straight Arm Flyes- this should be an active stretch and SHOULD NOT cause any discomfort in the chest or shoulders. Keep your lats and upper back tight and elbows completely straight.


Strength: Bench Press
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
2 reps @ 85%
singles from 85-100% for 4 sets


WOD
"I Don't Know"
4 sets
4 x 25m shuttle run
Row 400/325m
Bike 15/12 cals
Rest 2:00
record each split

06.09.2021

Warm Up
3 sets
30 second wall sit with band abductions
6 curtsy step downs/leg
10 alternating KB gorilla rows @slower descend


Strength: body composition
3 sets
A1. half kneeling bottom up kettlebell press x 8/side @2X10
A2. alternating box step ups with weight x 8/side

then..
Box Squats- front squat
@21X1, 5,5,5,5 (add load with each set and finish at 90% perceived effort, not your 90% all time max)
Rest 1-2:00 after each set

WOD
"This Will Be Your Year"
10 rounds for time
2 burpee box jumps 24/20"
4 pull ups or 2 bar muscle ups
6 front squats 115/85 95/65 75/55
100m run
Rest 30 seconds after set 2,4,6,8
record total time

06.08.2021

Warm Up
3 rounds
200m run
10 Jefferson curls
5 yoga push ups


Mobility: shoulders
wall slides x 15
foot elevated down dog stretch x 30 seconds
prone band OH reach x 10
https://www.instagram.com/p/CPkCxtcHo1G/?utm_source=ig_web_copy_link


Strength
A1. 6 sets
clean lift off + power clean + jerk
build load starting at 60%

A2. 3 sets of 2 reps clean pulls @90-95%

WOD Primer: 5:00 EMOM
perform at or close to wod weight
1 clean pull
1 power clean
1 hang power clean
1 front squat


WOD
"Short Street"
4 rounds for time
5 strict handstand push ups
10 power cleans 135/95
15 TTB

06.07.2021 Test Three

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
2 rounds

cross walk with light DBs x 30 seconds- 2 light DBs held to your side in a Cross Position
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep



Strength: deadlift
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%

WOD
Sprint Test
Row 250/225m
10 burpees over the rower
10 KB swings 53/35
10 burpees over the rower
10 KB swings 53/35
Row 250/225m

Cool Down
1:00 saddle pose
1:00 forward pose
45sec. low dragon each side

06.05.2021 Partner WOD

Warm Up
partners and one medicine ball
shuffling and passing
rotational throws
MB cleans and shuttle runs


Mobility
5 inchworms + push up
4 greatest stretch alive each side
3 deep squat progressions
20 seconds table top stretch
10 cat/camels

WOD
with a partner
16:00 AMRAP
"Even Steven"
4-6-8-10-12...keep adding 2 reps each round until time expires
DB sprawl- no push up burpee with DBs in each hand to stand
DB box step overs
DB pull throughs
Shuttle runs- each length is 15 feet
RX 50/35
IN 40/25
SC 30/20

06.04.2021

Warm Up
9:00 EMOM
min 1- 40 seconds elbow plank knees to elbow
min 2- frog pumps x 30 quick reps
min 3- 10 side plank rotations

Primer
2 sets
100m jog
10 weighted Cossack squats- 5/side
10 KB sumo deadlifts
10 KB strict press- 5/side


Two Tests

ONE: 10 tire flips for time

TWO: 75 burpees for time
every odd minute- 6 ring rows or 3 strict pull ups
every even minute- 100m run

Strength: strict press
set 1: 5 reps @ 60%
set 2: 3 reps @ 75%
set 3: 1 rep @ 80-85%
set 4, 5, 6: 65-70%

06.03.2021

Warm Up
600m jog
Switch lunges x max reps in 30 seconds/rest 30 seconds x 2 sets https://youtu.be/J5ZMs2WKIl0
squat flow x 1 round with 5 reps each
https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel


Mobility
banded ankle distraction x 45 seconds each side
calf raises x 20 reps @11X1
anterior tibialis raise x 20 reps https://youtu.be/uUcthh4P8Z0



Strength
Front Squat- tempo
4 sets of 5 reps @5151
pick a starting weight as we are doing these for several weeks
weight needs to be one you can keep tempo with and still have a little challenge

WOD
"Waiting Room"
3 sets- not timed
30m sled push- get sled to be right around your body weight (sled weighs 103#)
14 landmine push press Right
12 landmine snatch high pull Right
10 landmine Turkish sit ups Right
30m sled push
14 landmine push press Left
12 landmine snatch high pull Left
10 Turkish sit ups Left
rest 1:00-2:00
*30m- just past the yellow pylons which is 25m
**record your weight on sled and weight on landmine