08.27.2021

Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/▪️Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

50m each side


▪️Cross Walk- keep these light with lats and scaps pulled down and elbows straight

100 feet in total


▪️Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

15 reps


▪️Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

15 reps


▪️Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can
15 reps each side


Mobility
5 deep squat progressions
30 second deep squat hold
Z- press variations- use the thin orange bands https://www.instagram.com/p/CERti3FJf51/
1. banded Z- press x 6-8 reps
2. Z face pull Y press x 6-8 reps
3. Z position external rotation x 6-8 reps




Strength
A. snatch press in the receiving position OR deep squat + press with one KB if the sots press is too much
3 sets of 5 reps- light load to work on positioning
B. snatch balance
4 sets of 3 reps- build load from part A.
C. snatch lift off + snatch
work for 6 sets to build load with a snatch lift off (the beginning of the snatch to the knee) + 1 rep snatch


WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55

08.26.2021

Warm Up
3 Sets
10 Step Death March -use 2 dumbbells
25 feet Lateral Banded Walk/direction
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate

Strength
3 sets
A. barbell hip thrusts x 6 reps building load
B. frog reverse hypers x 10 https://youtu.be/j5su0sSAvUY
C. frog pumps x 20- bodyweight on the floor
rest as needed

WOD
"Buck Stops Here"
3 rounds for time
50m sandbag carry- bear hug
barbell RDL x 10 reps 155/105 115/75 95/65- must be unbroken
50m sandbag carry- bear hug
sandbag cleans x 5- over the shoulder
Rest 3:00
3 rounds for time
50m sandbag carry- bear hug
tire flips x 5
50m sandbag carry
barbell push press x 10 115/75 95/65 75/55- must be unbroken

08.25.2021

Warm up
2 rounds
Run 200m
10 prone PVC raises
5 prone swimmers

2 rounds
5-10 push ups
30 second handstand hold against wall



Handstand warm up sequence https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)

Handstand skills
https://www.instagram.com/p/CDN19SBgGaF/
3 sets
A. box pike hold with single leg raises x 30 seconds
B. abmat for a target- box strict hspu x 5 reps @31X1


Strength
Front squat box Squat 21X1; 2,2,1,1,1; rest 2-3mins
*last time with tempo and a box so make the singles TOUGH


WOD
"Award Tour"
5 rounds for time
6 hang power cleans 155/105 135/95 115/75
5 strict HSPU or box piked hspu to an abmat
6 deadlifts 155/105 135/95 115/75

08.24.2021

Warm Up
3 Rounds

A. Empty barbell good mornings x 10 reps
B. Empty barbell back squats x 10 reps
C. Alternating Shoulder Taps: x 10 with 3 second hold at the top
D. 1 Arm Overhead Hold: 30 seconds each side @ moderate weight (approximately 33% 1 rep max Shoulder Press) -elbow stays locked, shoulder engaged
E. 1 Arm Bent Over Rows: x 5 each arm @ weight used for 1 Arm Overhead Hold


Strength
4 sets
A. bench press x 3 reps- build load
B. chainsaw rows x 6-8/arm
C. straight arm lat pull downs x 12-15 reps

WOD
#justabar
8:00 AMRAP
4 bent over rows
4 reverse curls
4 strict press
4 reverse lunges


Cool down
T-spine opener x 1:00 - lay with foam roller or MB underneath your upper body with extended arms
Twisted cross x 45 seconds each side
Heel sit x 1:00

08.23.2021

Warm Up
2 rounds
300m run
5/side half kneeling KB bottom up press
5/side half kneeling KB halos
5/side tall kneeling to standing- choice to hold KB

Mobility
shoulder warm up- yellow mini-band for A & B
A. shoulder driver x 30 seconds
B. wall clock x 1 rotation of the clock
C. child's pose with lat stretch x 30 seconds/side- reach arms out at 10:00 & 2:00


Primer
Every 3:00 x 5 sets
run 200m
8 push press
build to a heavy set of 8

WOD
"Up Down"
1,2,3,4,5,6,7,8,9,10 TTB of hanging knee raises
10,9,8,7,6,5,4,3,2,1 wall balls 20/14

08.21.2021 Partner 3 Mile

Warm Up
10:00 AMRAP-
100 foot 1- arm OH carry (50 feet each side)
10 - 1 arm waiter squats (5 each side)
10- 1 arm press (5 each side)
10 - 1 arm high pull (5 each side)
*pick a challenging weight for the OH carry but a lighter weight for the rest of the movements


barbell warm up
2 sets with empty bar
1 hang snatch
1 snatch
1 pause overhead squat @21X1
rest

2 sets with empty bar
1 hang clean
1 clean
1 pause front squat @21X1

WOD
Partners
"3 Mile"
1 mile bike- divide as you like
50 hang power cleans 95/65 RX+ 135/95
1500m row- divide as you like
50 hang power snatch 95/65 RX+ 135/95
1 mile run- partners run together full distance

08.20.21021

Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills


Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds




Strength

Front Squat 21X1; 2.2, 1.1.1, 1.1 x 2 sets; rest 15sec/rest 2-3mins (Cluster Sets - 1.1.1 means you will perform 1 front squat at the prescribed tempo, place the bar back in the rack for a 10sec rest, and then repeat for 2 more reps with the same rest between reps 2 and 3.)

WOD

"Bring the Pain"
6 rounds for time 

200m row

clean & jerk*

8 burpee over bar

reps for C&J= 18-15-12-9-6-3

weight

RX 95/65   135/95   155/105   165/115   185/125   205/135

INT 75/55  95/65   115/75   135/95   155/105   165/115

SC   65/45  75/55   95/65   105/75   115/85   135/95