07.09.2021

Warm Up
400m run
10 Jefferson curls
10 yoga push ups



Primer
5:00 EMOM
positional clean complex- keep lighter
1 clean pull
1 low hang power clean
1 power clean

directly into

5:00 EMOM
intensive clean complex- build in load
1 hang squat clean
1 squat clean


WOD
"1979"
For Time
9-15-21
calories rowing
shoulder to overhead 75/55 45/35

directly into

21-15-9
hang cleans 115/75 95/65
dips- box or ring
https://www.instagram.com/p/By-zAluAsp0/


POST WOD- banded upper body
50 low to high banded face pulls
20 ring mountain climbers (10/side)
50 banded face pulls
20 ring mountain climbers (10/side)
50 banded straight single arm lat pull downs (25/side)

07.01.2021

Warm Up
Thoracic flow
then
2 sets
10 single leg landmine RDL/side
10 goblet landmine reverse lunge to high knee/side https://youtu.be/794aGA7kUeU



Strength
Deadlifts +
8 reps @ 50%
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%

between sets of deadlifts complete:
1. wall supported deadbugs x 7 each side
2. banded glute bridges x 15



WOD
#justabar
Uranker wod #3
9:00 AMRAP
3 deadlifts
3 squat cleans
3 front squats
3 push press
*go unbroken rounds, rest between rounds

02.03.2021

Warm Up
2 rounds
10/side MB rotational throws
10 MB hamstring curls
10 straight leg jumps to 1-2 plates https://www.instagram.com/p/CJ_UC-kAMnb/
10 band pull aparts each direction- horizontal, diagonal and overhead



Strength
3 sets
A. suitcase RNT split squats @20X1; 5-6/leg
B. deficit landmine single leg RDL @31X1; 5-6/leg

Burgener Warm Up


1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall cleans 2",4",6" full squat


WOD
"4th Down"
10:00 EMOM
hang squat clean + squat clean
build each minute

at 13:00 on the clock
60 wall balls for time

01.26.2021

Warm Up
2 rounds
5/side lateral box step ups
5/side push ups to alternating pike toe touch
15 each direction banded walks
20 second side plank hold/side

Glute Focus
A. DB single leg RDLs x 10/side - lighter weight
B. prone straddle with band x max effort- use the yellow mini-band
C. banded air squat x 10 slow to fast

Upper Body Focus
A. DB or barbell bench press x 7 reps
B. DB bent over rows x 14 reps
C. Band pull aparts x 28 reps- use an orange band



Clean primer
6:00 EMOM
clean pull + hang power clean + squat clean
start at an empty bar and add load



WOD
"Double Header"
5 sets:
4 Hang Power Cleans 115/85 95/65 75/55
4 Box Jump Step Down @ 30/24"
Rest 2:00


5 sets:
2 Power Clean + 2 Hang Power Cleans 135/95 115/75 95/65
4 Bar Facing Burpees
Rest 2:00

5 sets:
2 Power Cleans + 2 Squat Cleans 155/105 135/95 115/75
40 DU's or 80 singles



Cool Down
seal pose 1:00
supine twist 1:00/side
child's pose 1:00

01.08.2021

Warm Up
2 rounds
10 MB hamstring curls
8/side dorsiflexion matrix
10 empty bar hang clean + press
30 second front rack stretch



Strength
3 sets
A. barbell hip thrusts with bench x 10 reps
B. bird dog rows x 8/side
C. single arm farmer carry x 50 feet/side


Burgener warm up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

then...

2 sets with an empty bar
5 clean grip deadlift
5 hang muscle clean
5 squat clean


WOD
"Get Low"
20:00 EMOM
min 1-5 4 reps squat cleans @60%
min 6-10 3 reps squat cleans @65-70%
min 11-15 2 reps squat cleans @75%
min 16-20 1 rep squat clean @80+%

At Home Version

"Get Low"

20:00 EMOM

min 1- 8 dual DB push press

min 2- 8 dual DB push jerks

min 3- 8 dual DB split jerks

min 4- 10-12 dual DB bent over rows

Cool Down
1:00 child's pose
2:00 forward fold
1:00 frog pose

11.21.2020 Partner WOD

Warm Up

3 rounds
1:00 bike or row - alternate with your partner
3 perfect stretch each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions



WOD
"Workaholic"

Partner Up
30:00 total for workout

Buy In 100 cal row or bike
AMRAP
30 hang power cleans 135/95 115/75 95/65
30 pull ups - sub banded lat pull downs
20 squat cleans 135/95 115/75 95/65
20 C2B pull ups- sub ring rows
10 clean & jerks 135/95 115/75 95/65
10 bar muscle ups -sub strict banded pull ups

11.06.2020

Warm Up
2 rounds
10 wall slides

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q

10 prisoner Kang squats- no weight https://www.youtube.com/watch?v=p2cQp1aAWjc

10 each side lateral banded step overs- use the plate from the drop lunges




Mobility
wrist stretches x 1:00

banded work x 10 each- use the thin orange bands

1. 3 second holds in the 'w' position x 4 sets

2. pull aparts

3. diagonal pull aparts

4. pass thrus





Skill: handstand progressions (10:00)

1. donkey kicks x 10 reps
2. kicks to the wall x 5 reps
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps
**great read**
https://wodprep.com/blog/handstands-for-beginners/




Strength

Every 2:00 for 12:00

2 clean pulls

1 power clean
1 squat clean
build load from 60%


WOD
"Air Walker"
3 rounds for time
20 single DB front squats 50/35 35/20
15 HSPU or sub pike from a box
10 single arm devil's press - 5/side 50/35 35/20