08.04.2021

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



Primer
1. Cuban press with PVC x 10 reps
2. yoga push up x 5 reps
3. barbell overhead hold x 30 seconds with 50% press max


Strength
strict press
5 sets of 5 reps -start at 60% and build



WOD
"Bound for the Floor"
15:00 AMRAP
20 hang power snatch
20 sumo deadlift high pull
20 push press

RX 75/55
INT 65/45
SC 55/35

08.03.2021

Warm Up
2 rounds
100m run
10 x shoulder taps/side
10 x banded lateral walks
5/side lateral box step ups
10 x glute bridges on a box


Primer
front rack stretch x 30 seconds
xiaopengs x 5 each side
banded ankle distraction stretch x 30 seconds


Strength
Tempo Front Squat 31X1; 4,3,2,2; rest 2-3mins; rest 2-3mins (focus on great positions this week - maintain strict tempo)


WOD
"Death By Rower"

In the first minute row 6/4 calories
then in each following minute row one additional calorie
i.e. minute 2=7/5 calories, minute 3=8/6 calories, etc....

Continue rowing until the minimum amount of work can not be completed in one minute.

Your score will be the last round of calories completed, plus any additional calories you completed in the next round.
Completed 20 calories + 18 in the next round
score = 20+18

08.02.2021

Deload week

Warm Up
Run 200m
6 inchworms
20 calf raises
Run 200m
15 clean grip RDLs with empty barbell
15 glute bridges


Strength
Every 1:30 for 3 sets
2 clean lift offs + 1 power clean @ 65-70%

Every 2:00 for 6 sets
1 power clean + 1 jerk @ 70% and build


WOD
"The Pretender"
Easy flow to this
3 sets
2 rounds in 4:00 then Rest 1:00
10 squat cleans 95/65
5 bar facing burpees
10 TTB or hanging knee raises

Complete 2 rounds of work in the 4:00 interval, rest with whatever time remains in the 4:00 plus everyone rests for entire 1:00 between sets

07.31.2021 Partner WOD

Warm Up

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
5 Kettlebell Windmills (each side)
10 Alternating Cossack Squats
30 Second Jump-Rope
Rest as needed



Mobility:
8/side thoracic rotations- sit back on heels and do these
Rotator cuff mini-band complex (yellow band)
1. 3 x 10 sec holds
2. 10 presses
3. 10 external rotations (ER)
4. 5 pulsing
5. 10 ER overhead


WOD
"Reckless"
taken from West Fitness Santa Cruz
partners

Part One
For time
8 rounds each person- using DBs throughout
1 devil's press 50/35 35/20
2 thrusters
3 hang power cleans
4 push press

then

4 x 200m run each person- alternating rounds

then

Part Two
8 rounds each person
1 devil's press
2 thrusters
3 hang power cleans
4 push press

then

4 x 200m run each person- alternating rounds

07.30.2021

Warm Up
Run 400m

2 rounds
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms

then...
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
Perform five reps of that complex in each set, for two total sets.


Mobility https://www.instagram.com/p/CRO-oGWMIex/
bench stretch x 30 seconds
lat eccentrics on bench x 10 reps
goblet squat + press x 10 reps
banded ankle distraction x 30 seconds each side


Primer
snatch press in the receiving position x 5 reps x 3 sets

snatch push press + 2 OHS x 5sets- build

WOD
"Karabel"
10 rounds
15 wall balls 20/14
3 snatch- power or squat 135/95 95/65 45/35

07.29.2021

Warm Up
2 Rounds

20 seconds banded lateral walks/each direction
20 seconds banded monster walks/each direction

10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above


Strength
deadlifts
6-4-2-1-1
75%-80%-85%-90%-90+%


WOD
"Tangled Up"
7:00 AMRAP
7 deadlifts 185/125 155/105 115/75
7 burpees over the bar
7 TTB sub hanging knee raises

07.28.2021

Warm Up
3 sets
100m run
8 cyclist squats @21X1
10/side skater jumps
4 inchworms + push up


KB E3MOM

Every 3 Minutes for 12 Minutes
15 KB Hip Bridge pull overs https://youtu.be/d1wK49TDvgk
2 KB Turkish Get Ups each side
50' KB Overhead Walking Lunges

Complete a total of 4 rounds
Use the same KB for all 3 movements


WOD
"Mind Reader"
Row 500m
rest 1:00
Row 500m
rest 3:00
then take total time and row calories

Example
1:53.7 + 1:53.3 = 3:46
rowed for 3:46 and reached 65 calories