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

06.30.2021

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

Mobility
3 sets of 5 reps sots press with an empty bar or PVC
bottom of an OHS hold accumulate 2:00
prone swimmers x 2 sets of 5 reps

Primer:
4 sets of 2 snatch push press + 2 OHS
start with an empty bar and add load as needed



Strength
snatch waves
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

WOD
"Can't Deny It"
15-12-9
wall balls 20/14
C2B pull ups- sub pull ups- or inverted rows

06.15.2021

Warm Up
2 rounds
10 steps death march
50m DB cross body carry- switch positions at 25m
10 steps walking lunges- no weight
3 wall walks



Strength: hip thrusts, banded hamstring curls, and curtsy lunges
3 sets
in between sets you can work on warming up for rings or rig work
A1. hip thrusts x 6 reps around 70% your deadlift 1RM
A2. banded hamstring curls x 20 - use an orange or black band around the ankles tied to rig
A3. KB or DB curtsy lunges x 6/side @31X1

20:00 EMOM
"Slippin"
min 1- deadlifts x 5 reps @65-70%
min 2- muscle ups or C2B pull ups x 3-5 reps
min 3- slam balls x 20 reps
min 4- rest

04.03.21

Warm Up
3 rounds
7 barbell deadlifts
7 barbell hang power cleans
7 push jerks
Hollow body pull downs x 20
Kip swings x 5



Mobility
wall slides x 10
prayer stretch x 30 seconds
reach, roll, and lift x 5/side


WOD
"Down Time"
20:00 AMRAP
10 bar muscle ups/ 10 C2B pull ups/ 10 pull ups/10 ring rows
3 rounds of DT 115/85 95/65 75/55
400m row or run
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks

02.08.2021

Warm Up
2 rounds
banded clam shell hip thrusts x 8/side
death march x 10 steps/side
banded pull aparts x 10 each direction (horizontal, diagonal, overhead)


Mobility
Jefferson curls x 8 reps @3,3,1
quadruped reach & rotate x 8/side
banded face pull Y press x 10 reps

Strength
Banded Deadlifts
15 x 1 rep @ 60% 1RM + band tension
hold for 2 seconds at the top- squeeze!!



Bar Muscle up Drills https://www.instagram.com/p/CKDZn_FgeZg/
1. racked barbell- jump out of the pool drill
2. box hollow/arch drill
3. box jump out of the pool drill
4. racked barbell with band transition drills

At Home Strict Pull up Drills

1. Inverted rows- two chairs with a PVC or stick across. Perform reps of rowing

2. Towel in doorway- rows and pull ups

3. DB single arm rows- hand on a bench or chair and row elbow to the hip. Slow down, fast up

Barbell warm up for cleans

high hang clean pull

high hang clean high pull

high hang power clean

high hang squat clean

repeat above all at the hang position


WOD
"Applesauce"
10:00 EMOM
min 1- 3 power cleans @75%
min 2- 3 bar muscle cleans/ 4 C2B pull ups/ 5 pull ups

At Home 10:00 EMOM

min 1- 6 DB power cleans- DB heads touch the ground each time

min 2- 5 inverted rows

02.02.2021

Warm Up
3 sets
5 DB deadlifts
5 DB hang power cleans
5 DB strict press
5 yoga push ups
50 single unders


Mobility
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..
single arm overhead carry x 30 seconds/side
cross walk with light DBs x 30 seconds
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


WOD
"Door Bell"
3 rounds
15/10 cals bike
10 C2B pull ups
then
3 rounds
12 DB deadlifts 50/35 35/20
9 DB front squats
6 DB jerks


Core Finisher

3 sets
contralateral single arm single leg plank 20sec/side
(push up + tall plank knee to elbow R + tall plank knee to elbow L) x 6-8 reps
30sec hollow body hold

01.12.2021

Warm Up
10-8-6-4-2
sprawls- burpee no push up
shoulder taps
tall kneeling to standing - half reps each side (4 right, 4 left)
glute bridges


Mobility
wall slide lift offs x 15
prone swimmer x 1:00
sots press with PVC x 5 for 3 sets


Strength
snatch day 2/8
A. 6 sets of 2 reps
1 rep = 1 high hang snatch + 1 above the knee hang snatch
set 1-2 @ 50%
set 3-4 @ 60%
set 5-6 @ 65%

B. 6 sets of 2 reps
halting snatch deadlift- pause at the knee
start at or near your 100% 1 RM snatch

At Home Strength with PVC

2 full rounds:
3 sets of 5 snatch press in the receiving position
2 sets of 10 PVC hang muscle snatch
20 reps PVC platter squats

WOD
"Viking"
For Time
40 wall balls 20/14
40 C2B pull ups/ pull ups/ring rows
40 wall balls

OR
2 rounds
20 wall balls
20 C2B pull ups/pull ups/ ring rows
20 wall balls

OR
4 rounds
10 wall balls
10 C2B pull ups/pull ups/ring rows
10 wall balls

OR

at home version

4 rounds

10 DB thrusters 20#

10 push ups

10 DB thrusters 20#