06.14.2021

Warm Up
3 sets
5 DB windmills/side
20 quadruped shoulder taps
10 alternating underswitch to crab reach
30 seconds table top hold

Primer
5:00 EMOM- each minute complete:
20 second feet elevated down dog hold
4-6 push ups

WOD
"What do you want from me?"
every 3:00 for 5 sets
21 cal row or bike
12 sandbag ground to over the shoulder or sandbag cleans
9 HSPU


Strength: back squats
8 reps @ 55%
6 reps @ 60%
4 reps @ 65%
2 reps @ 70%

03.25.2021

Hot Start
400m row
12 box step ups
12 sit ups
200m row
2 rounds
6 muscle snatch
6 behind the neck push press


Mobility
Squat Y's x 8 each side with 2.5 or 5# plates
90/90 overhead raise with band x 15
reach, roll and lift x 4 each side

empty barbell warm up- 3 reps of each movement
high hang snatch extension
high hang snatch high pull
high hang power snatch
high hang squat snatch
snatch grip sotts press

Strength- snatch
6 sets- build load
1 muscle snatch
1 low hang muscle snatch
1 hang power snatch below the knee




WOD
"Clean Rolls"
3:00 AMRAP
9 power cleans 95/65
7 hand release T-push ups
5 candlestick roll ups

2:00 Rest

3:00 AMRAP
7 power cleans 115/75
5 HSPU
3 strict pull ups or bar muscle ups

03.04.2021

Hot Start Warm up
30 beast to alternating leg through- 15/side https://youtu.be/EQEuNPVppO8
30 sit ups
20 Cossack squats
20 tuck ups
10 alternating Turkish get ups- 5/side
10 push ups

Take 5:00 to stretch lats, ankles and wrists before squatting
ideas:
bands on rig or mini-bands
lunge stretches
wrist ups, wrist rolls
thoracic rotations or thoracic stretches on the racked bar or a box
front rack stretch
xiaopengs

Strength
Stamina Squats
back squat 3 x 3 reps @ 80%
front squat 4 x 2 reps @83%


WOD
"Chips"
12:00 EMOM
min 1: farmer carry 50 seconds- heavy
min 2: HSPU x 10-14 reps
min 3: V-ups x 10-14 reps

01.30.2021

HOT START -Warm up

3 rounds -

warm up / increase pace per round: 

20/15 cals row or 15/12 cals bike

10 Alt Cossack Squats/leg 

10 empty barbell power cleans

15 Anchored Feet Sit Ups 

Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4
open book stretch x 4/side
Cuban Press x 10


Glute Focus
3 rounds
10 wide stance banded hip thrusts
10 medium stance banded hip thrusts
10 narrow stance banded hip thrusts
10 frog thrusts

WOD
"Stacked"
4 rounds for time
400m row/ 350m row or 18/14 cals bike
5 HSPU- option to go strict here or piked on a box
5/side alternating pistols -sub a progression
20 abmat sit ups
4,6,8,10 power cleans @ 80%-75%-70%-60%

12.08.2020

Warm up
3 sets
20 frog pumps + 20 second isometric hold at the top of the last rep
8-10 goblet curtsy step down/leg on a box

Strength
Deadlifts 6 sets of 4 reps 60%, 65%, 70%, 75%
or
single leg RDLs 4 sets x 8 each side @ 3010



WOD
"Bingo Bango"

4 RFT
10 HSPU
8 deadlifts 185/125 155/105 115/75
6 hang power cleans 185/125 155/105 115/75
4 thrusters 185/125 155/105 115/75
rest 1:00


AT home version
"Bingo Bango"

6 RFT
10 DB death march
8 DB deadlifts
6 DB hang power cleans
4 DB thrusters
rest 30 seconds

11.10.2020

Warm Up
3 rounds

lateral banded step overs x 20- use a plate on the floor

paused squat press outs x 8 - 10-15# plate with a 2-3 second at the bottom of the squat- press plate out

sumo inchworms x 5




Mobility
https://www.instagram.com/p/CDEj-KUJ9rG/

A. single arm KB press + windmill
B. prone PVC press
C. squat + Cuban press with small plates
D. side plank + external rotation with small plat


https://www.instagram.com/p/CGpwtoZHhhu/
Snatch check list

Strength
part one (9:00)
every 90 seconds for 6 sets- work through this complex with light load for technique
snatch lift off + hang squat snatch + squat snatch

part two (10:00)
EMOM 10
snatch pull + squat snatch
start with light load and only build with good form


WOD
"Mr. Perfect"
10-8-6-4-2 HSPU
2-4-6-8-10 power cleans 155/105 135/95 115/75

10.26.2020

Warm Up
2 sets
10/side MB rotational throws against the wall (brick)
10 deadbugs
10/side shoulder taps


Glute Primer
2 setsbanded lateral walk to the right for 10 steps + 5 banded air squats
banded lateral walk to the left for 10 steps + 5 banded air squats
5/side banded kick backs
5/side banded lateral abduction




Strength
Squatober
Back squat
4 sets of 5 reps at 65, 70, 70, 75%



8:00 EMOM
min1: snatch grip barbell RDL x 8 reps - increase load every round
min 2: banded good mornings x 20 reps
min 3: ring rows x 8-12 reps
min 4: bottom's up KB carry 2 lengths of the gym- one length each side



WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box 8 KB swings 53/35
12 wall balls 20/14 2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap