08.12.2021

Warm Up
3 rounds
Cardio choice 1:00
10 Single Leg RDLs
5 Single Arm KB Rack Squats R- round 2 & 3 do KB overhead
5 Single Arm KB Rack Squats L- round 2 & 3 do KB overhead


Mobility:Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/2 sets of 10 reps

then...external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/2 sets of 5/side with pauses at each position



Strength

A. Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
*if you are unable to do Sotts press, perform the press while sitting on a box or while having the heels on two 5# plates. https://www.instagram.com/p/BzQ0kEcgz0K/

OR try this one: https://www.instagram.com/p/B0tWH2PgL-M/
Goblet squat & press- keep the elbows in tight as you press overhead

B. Snatch without moving the feet
youtu.be/tTMpudKSZCk

Every 2:00 for 20:00 (10 sets)
snatch without moving feet x 2 reps
sets 1-2 @65%
sets 3-4 @ 70%
sets 5-7 @ 75%
sets 8-10 @ 80%

WOD
"Dead and Gone"
6:00 AMRAP
6 deadlifts 225/185 185/125 135/95
6 bar over burpees

08.11.2021 "Squat a Ton and Run"

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



Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo


WOD

"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters

One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps

Post WOD: conditioning for core
https://www.instagram.com/p/Bx7ctpeHRM0/
try this for 4 x 50feet

08.10.2021

Warm Up
2 sets
20/15 cals row or bike
10 alternating lunges
5 empty barbell muscle cleans


Strength
A. muscle cleans x 2 reps for 4 sets- keep weight lighter for speed
B. slow pull power clean x 2 reps for 5 sets
set 1- 65%
sets 2-3 @70%
set 4 @75%
set 5 @80%
C. clean grip deadlift x 2 reps for 4 sets @90-100%




WOD
"Motley Crew"
21-15-9
power cleans 135/95 115/75 75/55
wall balls 20/14
after each set of wall balls, complete 8/5 strict pull ups

08.09.2021

Warm Up
10-8-6-4-2
devil's press- light load
200m run to follow each set of devil's press

Mobility
10 each side hip air planes
5 each side perfect stretch
30 second deep squat hold


Strength
Box Squat 21X1 Drop Set; 1.2.3; rest 20sec/rest 2-3mins x 3 sets
*Drop Set - 1 rep heavy, 2 reps slightly lighter, 3 reps slightly lighter.
**Make all singles TOUGH and heavier each set. Then back off as you wish for the 2's and 3's

WOD
"Bad Habits"
8:00 AMRAP
12 DB box step ups 35/25 20/15 - use two DBs
4 DB renegade rows*
renegade row= row right + push up + row left + push up

08.07.2021 Tangletown Classic- no classes today

The Classic starts at 8am.

Warm ups start at 7am with athlete check in first.

08.06.2021 Partner WOD

Warm Up
30 seconds jumping jacks
30 seconds reverse plank bridge hold
30 seconds beast to alternating leg through

then...
shoulder warm up
Alex LaChance Warm ups • Instagram
2 sets of 10 reps each

then...
2 sets
6 x deep squat progressions
5 x empty bar press in receiving position


strength (17:00)
snatch waves
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @90%



WOD
"We are Together"
17:00 AMRAP
with a partner
200m farmer carry with KBs- divide
30 second handstand hold- same time
20 sandbag over the barbell- chest height- total for partners
20 tire flips- total for partners
60 second plank hold- same time

08.05.2021

Warm Up
6 Minutes for quality
Single Arm Kneeling Press: x 8 each arm
Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
Single Arm Suitcase Deadlift: x 8 each arm Single Arm Push Press: x 8 each arm


Mobility:
shoulder opener x 45 seconds https://www.instagram.com/p/BvPOLo7gNVD/

yoga push up x 5


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


Skill:
HS walk drills:
1. kick to handstand on wall with hands turned out x 10 repshttps://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be
2. Back-to-Wall donkey kicks x 10 repshttps://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be
3. Handstand walk parallel to wall x 4 feet in each direction



Barbell Warm up
3 tall cleans
3 strict presses
then
4 sets of 2 slow pull power cleans
youtube.com/watch?v=asGnYQ_dFwA&feature=youtu.be
keep light to feel the correct positioning




WOD
"No Excuses"
5 rounds for time
7 clean & jerk 135/95 95/65 75/55
25 DUs or 50 singles