07.13.2021 Adderall

Run 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
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

Barbell warm up
5 clean grip RDLs
5 hang power cleans
5 strict press
5 kang squats
5 snatch grip RDLs
5 hang power snatch



WOD
"Adderall"
AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)

Rest from 10:00-13:00

From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80 lb)

Rest from 20:00-23:00

From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)

07.12.2021

Warm Up
2 sets
200m run
10 drop lunge to knee lift each side
30 seconds quadruped shoulder taps


Primer- 2 sets
A1. knees over toes split squats @20X0 x 8 reps each side
https://youtu.be/ufsoFnFCqA4
A2. cyclist squats @31X0; 8-10 reps

Strength

Tempo Front Squat @2121, 3,3,2,2,2; rest 2-3mins (focus on great positions this week - maintain strict tempo)

WOD
"Rollin" 

14:00 AMRAP

 reverse sled pull x 50m

 run x 200m

 kettle bell swings x 15 reps  53/35 

TTB x 10 reps 

 HSPU x 5 reps 

07.10.2021 Partner WOD

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy



Empty bar warm up
5 reps of each
clean grip RDL
clean high pulls
front squat with a 3 second pause at the bottom

tall cleans
push press behind the neck

high hang power clean
power clean
push jerk



WOD
"Macho Man Mix Up"
Partners
6 RFT
400m run together
8 Bar muscle ups/8 C2B pull ups/ 8 pull ups or ring rows
each does 1 round "Macho Man"
* Macho Man *
3 power cleans
3 front squats
3 jerks
round 1-2 185/135 135/95 115/75
round 3-4 165/115 115/75 95/65
round 5-6 135/95 95/65 75/55

07.09.2021

Warm Up
400m run
10 Jefferson curls
10 yoga push ups



Primer
5:00 EMOM
positional clean complex- keep lighter
1 clean pull
1 low hang power clean
1 power clean

directly into

5:00 EMOM
intensive clean complex- build in load
1 hang squat clean
1 squat clean


WOD
"1979"
For Time
9-15-21
calories rowing
shoulder to overhead 75/55 45/35

directly into

21-15-9
hang cleans 115/75 95/65
dips- box or ring
https://www.instagram.com/p/By-zAluAsp0/


POST WOD- banded upper body
50 low to high banded face pulls
20 ring mountain climbers (10/side)
50 banded face pulls
20 ring mountain climbers (10/side)
50 banded straight single arm lat pull downs (25/side)

07.08.2021 "Nancy"

Warmup
3 sets
5 half kneeling bodyweight windmill
30 tall plank shoulder taps
10 beast to alternating leg through
30 second bent hollow hold with single leg extended (switch every 5 sec)

Strength
3 sets
A1. DB bench press@ 2020 x 8-10 reps
A2. DB pull over @ 2020x 8-10 https://youtu.be/owr5y-s6-Qk

3 Sets
B1. T-bar row @10X1 x 5.5.5 first set of 5 reps is the heaviest. Then unload for the next two sets of 5 reps https://youtu.be/-4DgImN_G7o
B2. Wide grip pull ups x 4-6

WOD
Nancy
5 rounds for time
400m run
15 Overhead Squats 95/65

07.07.2021

Warm Up
3 sets
40 jumping jacks
25 feet quadruped crawl forward and backward
30 sec. reverse plank bridge
5 scap push ups

Primer
8:00 EMOM
min 1: Prone PVC lift offs x 15
min 2: hollow body rower pike ups x 10
min 3: hanging active shrugs for pull up strength x 10

min 4: banded ankle distraction x 45 seconds (one side each round)

Strength

Front squat box Squat

 21X1; 3,3,3,3 (add load with each set and finish at 90% effort)

WOD
"Tripled Up"
3 sets for Time
3 rounds
4 strict pull ups
8 push ups
12 air squats
Rest 2:00

07.06.2021

Warm up
400m run
2 rounds
10 skaters/side
10 single leg stance with KB pass/side https://www.instagram.com/p/CQTiOnRM65-/
10 glute bridges


Strength
3 sets

landmine RDL + row- leave the foot off the floor the entire time/side x 8 @31X1

landmine Turkish sit ups/side x 8

banded hamstring curls x 20


WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles



Post WOD
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings