09.03.2021

Warm Up
2 sets
20 lateral banded walks/side
8 split stance KB swings Right
6 single arm KB hang cleans R
4 single arm KB racked squats R
2 single arm KB racked reverse lunges R
repeat movements for Left side

Mobility
4/side perfect stretch walk
8/side hip flexor kicks
10 wide stance rock backs - on elbows in the frog stance for legs


WOD
"Nearly Lost Cindy"
6 rounds for time
1 round of Cindy
200m run
3 clusters
115/85

*Cindy= 5 pull ups + 10 push ups + 15 air squats

09.02.2021

Warm Up
2:00 cardio choice
10 KB sumo deadlifts
10 KB good mornings
5/side KB hip hurdles
5/side KB Turkish sit ups
2:00 cardio



Primer
2 sets
OH carry x 100' (50 feet each side)
prone PVC lift offs
banded lat pull downs


10:00 EMOM
min 1- BTN push press 5-4-3-2-1 reps
min 2- strict pull ups 1-2-3-4-5 add weight if you like



WOD
"High-Fiving MF"
9-8-7
single DB OH walking lunges each side 35/25 25/15
abmat sit ups
50 DUs or 100 singles
(9 lunges right arm with DB, 9 lunges left arm with DB)


7-6-5
single DB overhead squats each side
abmat sit ups
30 DUs or 60 singles

5-4-3
single DB devil's press each side
abmat sit ups
20 DUs or 40 singles

09.01.2021

Warm Up

2 rounds:
100m run
10 single leg RDLs each side
5/side hip flexor kicks
5/side spiderman lunges
5 sumo inchworms



Primer
2-3 sets
A. touchdown squats x 10 each side https://www.instagram.com/p/B5A9TCbAe_F/
B. landmine bent over rows x 8 each side @21X1
C. landmine Turkish sit ups x 10 each side


Strength

Front Squat 00X1; 8,8,8,8; rest 2:00-2:30 between sets (Switch away from longer time under tension in the Front Squat - these are speed squats with a focus on fast eccentric and concentric drive)

You should build load across sets starting at a lighter load

 WOD

Re-Test 3

sprint test

row 250/225m 

10 burpees over the rower

10 KB swings  53/35

10 burpees over the rower

row 250/225m

08.31.2021

Warm Up

400m run
50 feet spiderman + reach
50 feet Samson stretch
20 air squats- focus on tempo @21X1
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box


Mobility
2 sets
box stretch with PVC x 5 exhales
3 eccentric pull ups
Kang squats x 5 reps


Strength
5 sets of 3 deadlifts
start at 70% and build load


WOD
Incredible Hulk
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats


your goal should be unbroken rounds- rest after the back squats
RX 115/75
INT 95/65
SC 75/55

08.30.2021

Warm Up
2 rounds

200m run or row
5/side plate drop back lunges- one foot on a bumper plate and reverse lunge
20 second/side single leg wall sit
50 feet perfect stretch walk - lunge, forearm on the floor, then thoracic rotation, then straight leg stretch


Mobility:
parallette shoulder extensions x 10 reps
banded glute bridges x 20 reps
banded ankle distraction x 30 seconds each side
wrist stretches x 30- 60 seconds

Primer
20 TGU for time (10/side) 53/35 35/26


WOD
"Backwater"
12-9-6-3 power snatch
3-2-1-1 rope climbs
50m sled pull

RX 95/65 115/85 135/95 155/105
IN 75/55 95/65 105/75 115/85
SC 45/35 65/45 75/55 95/65

*rope climbs sub= up/downs x 2 per 1 climb or burpee pull ups x 2 per 1 climb
sled pull- add two plates to sled

08.29.2021 Beach WOD

Meet at Bush Lake in Bloomington

9:15am

main beach

WOD

3-6-9-12-15

DB hang power clean right side

DB push press right side

DB squat

DB hang power clean left side

DB push press left side

swim in between each set

08.28.2021 Mystery WOD

Warm up https://www.instagram.com/p/B93AjIODrgh/
2 rounds
12 cyclist squats
10 skaters each side
8 push up Ws- slow descend
6 burpee sprawls to sumo squat jump
30 second plank hold

Glutes mini-bands

2 rounds

30 seconds lateral banded walk right

30 seconds lateral banded walk left

30 seconds banded monster walk forward

30 seconds banded monster walk backward

Rest 1:00

Mystery WOD
show up and get sweaty