09.20.2021

Row/run/bike an easy 3:00

T-Spine Stretch on a bench x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps

and then …
Deep Squat Progressions x 5-7 reps

Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility
banded lat stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side


Strength
Front Squat 00X1; 6,6,6,6; rest 2:00-2:30 between sets



WOD
"I don't want to go home"
9-6-3
thrusters 135/95
push ups

Rest 3:00

3-6-9
clusters 155/105
hspu or handstand walk 25 feet

09.18.2021

Warm up
coach led warm up flow
https://www.instagram.com/p/CHvhxIBnzdS/

barbell warm up
RDLs
front squats
strict press
back squat
behind the neck push press



WOD
"Holy Hell"
with a partner- divide and conquer - one work, one rest
20:00 AMRAP
6 deadlifts 225/155 185/125 155/105
6 burpees
5 power cleans 185/125 115/75 95/65
5 C2B pull ups or 5 kipping pull ups or 8 ring rows
4 thrusters 155/105 95/65 75/55
4 muscle ups or 4 strict pull ups

09.17.2021

Strength
HOLDS
accumulate 90 second hold on each of the following (don't move onto the next hold until you have success in the first hold)
1. hang on rig in a hollow position
2. top of push up support hold in a hollow
3. superman "arch" on the floor
4. handstand hold with long, tight lines


Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/

WOD
"Joker"
with a partner
20 rounds for time
100m run
4 burpees
6 pistols or 6 touchdown squats (3 each side)

Each person needs to complete one full round before switching

09.16.2021

Warm Up
400m run
Bridge V- walk outs x 10
10 reps bodyweight Kang squats

Hip Flow- 5 reps of each movement

https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..

1. 90/90 hip switches
2. straight leg swing- seated
3. hip switch to kneeling
4. internal knee rotation in a deep squat
5. internal knee rotation to heel sit
6. thoracic rotations in deep squat
7. tall kneeling to deep squat



Primer
2 sets
10 each side wall supported deadbugs
10 each side quadruped shoulder taps with a 3 second pause


Strength
3-4 Sets:
Front Squat 20X1; 2-3reps; rest 15sec
Back Squat 22X1; 3-5reps; rest 2-3mins

WOD
"Think"
10:00 AMRAP
15/12 cal row
9 deadlifts 225/155 165/125 155/115

09.15.2021

Warm Up
2 rounds
200m run
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs



Strength
3 sets
DB single leg step ups x 10 reps
inverted rows x max reps 20 seconds
1:00 deep squat hold



snatch primer
A. snatch press in receiving position 3 sets of 5 reps
B. muscle snatch 3 sets of 3 reps building load



5:00 EMOM
1 hang power snatch
1 squat snatch



WOD
"Follow You Down"
15:00 EMOM
min 1- box jump overs x 10 24/20"
min 2- TTB x 8 reps or hanging knee raises
min 3- squat snatch x 3 build load starting at 60%

09.14.2021

Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach
5 sumo inchworms + push up

then
2 rounds
3 eccentric pull ups with a 5 second descend
15 each side banded external rotations- orange band on rig
15 banded face pulls


Strength
strict handstand push ups
If you have 3-5 sHSPU then, 4-3-2-1 keep sets unbroken
If you have more than 5 sHSPU, then 7-5-4-3
If you are doing these on a box, then 7-6-5-4

Primer
Complete the complex 4 times
1 clean pull
1 power clean
1 hang power clean
1 squat clean


WOD
"No Lie"
buy in 800m run
21-15-9
power cleans 135/95 115/75 95/65
HSPU
cash out 800m run

09.13.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
2 rounds

cross walk with light DBs x 30 seconds- 2 light DBs held to your side in a Cross Position
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep

Strength

A. 5 sets of 3 reps deadlift @ 80%
B. 3 sets of 10 reps goblet 1.5 squats
C. 4 sets of 8 reps Turkish sit ups


WOD
"On Fire"
3 sets
sandbag squats x max reps (goal is around 20 reps)
sled drag x 50m
rest 2:00