07.20.2021

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)



Mobility
prone PVC lift offs x 15 reps
standing hollow banded pull- downs x 15 reps
wall slides x 15 reps

Primer
Super Set: 3 rounds

1. banded RDLs x 6 reps building in load https://youtu.be/2SjPhD-Zsag
2. active hanging shrugs/ kip swings/ air chair swings/ ring swings x 5-7 reps


WOD
"One More Road to Cross"
20:00 EMOM
min 1- heavy deadlift x 1-2 reps
min 2- gymnastics choice x 3-5 reps or highly technical (muscle ups) 1-3 reps

07.19.2021

Warm Up
3 sets
Cardio choice for 1:00
10 plank alternating toe touches
20 alternating tall plank knees to elbows




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
3 sets of 10 reps @55-65%- remain with the same weight across all sets

WOD
"Plowed"
Every 5:00 for 4 rounds
400m run
25 feet walking lunges
12 wall balls 20/14
6 devil's press 50/35 35/20

07.18.2021 Swim WOD

Meet out at Bush Lake in Bloomington

Main Beach at 9:15am

WOD

swim 2 lengths (@200m)

2-4-6-8-10 reps

DB snatch each side

v-ups

swim 4 lengths (@400m)

10-8-6-4-2 reps

DB clean each side

tuck ups

swim 2 lengths (@200m)

07.17.2021 PRIDE celebration

Warm Up
3 rounds- increase speed on the run/row by round
200m run or row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up


Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact



"Harvey Milk"
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.

Perform al repetitions for movement #1 (Pull-Ups), then #2 and #1 (Double-Unders and Pull-Ups), then #3, #2, and #1 (Burpees, Double-Unders, and Pull-Ups). Continue this way until the final found of all five movements in descending order: #5, #4, #3, #2, #1 (Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups).

The pattern is similar to the “12 Days of Christmas” WOD.

Background: This memorial WOD is dedicated to Harvey Bernard Milk (May 22, 1930 – November 27, 1978) who was an American politician and the first openly gay elected official in the history of California, where he was elected to the San Francisco Board of Supervisors. Milk was assassinated in San Francisco City Hall.

Despite his short career in politics, Milk became an icon in San Francisco and a martyr in the gay community. In 2002, Milk was called “the most famous and most significantly open LGBT official ever elected in the United States.”

We first found this OUTAthletics (@outwod) workout via a vlog by Myles Shupe (@myleslifts) as a vlog he posted a few days after OUTAthletics posted the workout on Facebook. Myles completed the workout in 21:05.

07.16.2021

Warm Up
2 sets
Cyclists Front Squat x 10 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Dumbbell Death March x 20 steps @ 2011 https://www.youtube.com/watch?v=2o_lal2jpQc



Mobility: https://www.instagram.com/p/ByVWe3sFYH9/

1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions


Strength
Split jerks
A. 3 sets of 1 pause split jerk + 1 split jerk @55-70%
pause for 2 seconds on the dip and 2 seconds in the receiving position

B. 5:00 EMOM
1 rep split jerk- build in load- pick up where you left off in weight from part A.

WOD
"DT on a Boat"
Every 5:00 for 25:00
Row 25/18 cals
one round of DT
12 deadlifts
9 hang power cleans
6 jerks
RX 155/105
INT 115/75
SC 75/55

07.15.2021

WarmUp
as a group- coach led
10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog
https://www.instagram.com/p/CHvhxIBnzdS/
then...
https://www.instagram.com/p/CHqV-H1HoSA/
5 reps of each
▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch


Mobility
3 sets of 5 reps sots press with an empty bar or PVC
bottom of an OHS hold accumulate 1:00
prone swimmers x 5 reps

Strength
Snatch waves
3 reps@ 70%
2 reps@ 75%
1 rep@ 80%
3 reps@ 75%
2 reps @80%
1 rep @85%



WOD

"On to the Next One"
50 Beast To Alternating Leg Through
40 Sit-Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat 40/26
20 Tuck Ups
10 Alternating TGU or BODYWEIGHT 40/26
20 Tuck Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat
40 Sit-Ups
50 Beast To Alternating Leg Through

07.14.2021

3 rounds
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls

Skill: bar muscle up or chest to bar pull up /strict pull up drills

CTB banded pull downs 2 sets of 15 reps
https://youtu.be/XkBR9ZErYAQ

• begin with tension on band

• engage lats by pulling around slightly then down

• come around the head and scoot those elbows back

Toe assist CTB (or strict) pull ups

Jumping CTB (strict ) pull up with Eccentric

Inverted rows- racked barbell or on rings with feet elevated 3 sets of 8 reps

Feet on the box with a racked barbell (similar to bar muscle up drill) Feet on the edge of the box. Pull around and then into the bar. Ribs down. Pull bar into the chest.

Bar Muscle up drills

1.  On a racked barbell, use a green band and practice hips to bar.  First practice the hips coming to the bar using straight arms.  Then practice the hips to bar with the transition over the bar.  Watch the video on the transition.

Banded bmu transitions- racked bar

https://www.instagram.com/p/BrGrPBAhqpz/

1.  Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition.  Keep your arm straight and press down on the bar. 

   1. https://www.instagram.com/p/COyc-R1HNO0/

   2. https://www.instagram.com/p/CNnCGXSHVa_/

1.  Jump out of the pool drill from the floor on racked bar and then from a box to the high bar

   1. https://www.instagram.com/p/CMfHxynHsN-/

   2. Arch under the bar jump to support- great explanation of this drill above with video

https://youtu.be/bibf3sF_npg

1.  Swinging on the bar-  

Option 1 – (If you do not yet have a consistent Bar Muscle-Up)

Every 15 seconds, for 2 minutes (8 sets) of:

Target Reach Swing + Air Chair Swing x 1 rep

1.  Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Banded Bar Muscle-Up Stomps x 10 reps

Interval 2 – Muscle-Up Bar Pulls x 6 reps

WOD

"Dakota"

8:00 running clock

3 rounds

16 pull ups

16 DB step ups   24/20"   50/35   35/20

rest until the clock reaches 8:00

at 8:00 until 16:00 running clock or if you finish 3 rounds

3 rounds

8 bar muscle ups or 16 C2B pull ups or 8 strict pull ups

16 dual DB front squats   50/35   35/20