08.19.2021

Warm Up

10:00 continuous movement
Push Up Shoulder Tap: x 10 https://vimeo.com/130766386
Standing Pass Through with PVC: x 10
Sumo Inchworm: x 10
Yoga Push Up: x 10 https://vimeo.com/130766563


Mobility: Hip stretcheshttps://www.instagram.com/p/BqmwLivA1Bi/
perform each one of these for 30 seconds per side
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch


Strength: 5 sets
A. deadlift x 6 reps @2020 @65%
B. dual KB rack split squats x 6/side @20X1


WOD
"Real Quick"- dumbbell wod
3-6-9-12-15 reps
push press right arm/ left arm
hang power clean right/left
hang power snatch right/left
complete all reps on the right arm and then all reps on the left arm
try to not set the DB down!!


Post WOD
Core strength: https://www.instagram.com/p/BrYOskola6p/
5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec

08.18.2021

Warm Up
2 rounds
30 feet crab walk
30 feet reverse crab walk
10 DB external rotations/arm https://youtu.be/WwyuTrmFPKY
20 straight arm lat pull downs
10 prone Y raise on floor


Primer
5 sets- build load
1 hang power clean
1 pause front squat @13X1
1 power clean or squat clean
1 front squat @20X0
rest 90-120 seconds


WOD
"Slam"
2 rounds
800m Run
4 muscle ups- ring or bar/ 8 C2B pull ups or pull ups
10 front squats 165/115 115/75 95/65
then directly into...
2 rounds
30 abmat sit ups or GHD sit ups
20 wall balls 20/14 14/10
10 power cleans 165/115 115/75 95/65

08.17.2021

Warm up

2 sets

single unders x 50 reps

single arm DB Overhead squat x 10/side

suitcase carry x 50'/side

Mobility: SI joint: https://www.instagram.com/p/Bvxz5Xxj4Yf/ (the first few moves here) 

1. knee to chest with other leg straight out x 30 sec/side 

2. lying on floor number 4 stretch x 30 sec/side 

3. prone quad stretch x 30 sec/side 

4. multi-planar hip flexor stretch x 5 reps each angle/side 

 WOD

Wobbly Legs

80 Double Unders

Run 400m

20 KB Front Rack Walking Lunge 35/26 each hand

60 Double Unders

Run 300m

16 KB Front Rack Walking Lunge 

40 Double Unders

Run 200m 

12 KB Front Rack Walking Lunge 

20 Double Unders

POST WOD- banded upper body
50 low to high banded face pulls  https://youtu.be/wv2BGYGZ9rs
20 ring mountain climbers (10/side)  https://youtu.be/kbPOFMH-Ivk
25 banded face pulls
20 ring mountain climbers (10/side)
50 banded straight single arm lat pull downs (25/side) 

08.16.2021

Warm Up
9:00 EMOM
min 1- 40 seconds elbow plank knees to elbow
min 2- frog pumps x 30 quick reps
min 3- 10 side plank rotations

Primer
2 sets
100m jog
10 weighted Cossack squats- 5/side
10 KB sumo deadlifts
10 KB strict press- 5/side


Two Tests

ONE: 10 tire flips for time

TWO: 75 burpees for time
every odd minute- 6 ring rows
every even minute- 100m run

Strength: strict press
set 1: 5 reps @ 60%
set 2: 3 reps @ 75%
set 3: 1 rep @ 80-85%
set 4, 5, 6: 5 reps @70-75%

08.15.2021 Swim WOD

Beach WOD

4 rounds for time

150m swim

2 rounds

3 burpees

3 push ups

3 sit ups

3 jumping squats

3/side jumping lunges

08.14.2021 Partner WOD

Warm Up
Three sets of:
run or row 200m
KB single arm swings x 5 each side (light to medium weight)
KB Deadlifts x 5 reps (medium weight)
Overhead Carry x 50′ each side
Hollow body hold x 20 seconds



Mobility
Two sets of:
Banded Good Mornings x 10 reps
Tall Plank Shoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps

WOD
"Buy and Hold"
partner wod
100 reps for time
3 KB swings
2 KB goblet squats
1 KB push press right + 1 KB push press left
RX 53/35
INT 40/26
SC 35/18
One partner is working on the reps of the complex while the other is running a 400m. You switch when the runner is back in the gym.
Time Cap 35:00

08.13.2021

Warm up
3sets
5 x half kneeling lift and chop

1 x DB complex starting in a plank position: row right side + push up + row left side + push up, 2 x power clean, 3 x single arm push press/side (add load each round)

Hollow body flutter kicks x 10


Primer
3 rounds
A. barbell hip thrusts x 12 reps at a lighter load for good positioning. https://www.instagram.com/p/BumouKIlpz9/The goal with this exercise is to get the posterior chain (glutes, hamstrings) to extend the hip, not the lower back. Get the ribs down to establish neutral core positioning.

B. Turkish sit ups x 10 reps- hold KB/DB in each hand - extended overhead the entire sit up

C. Isometric hold of your choosing x 30 seconds -squat hold, handstand hold, lunge hold, dip hold...




WOD
"Fire"
2 rounds *record splits
40 alternating DB snatch 50/35 35/30
30 pull ups or banded pull ups
20 single arm devil's press
10 TTB
5 wall walks
Rest 5:00