09.28.2021

Warm Up
3 rounds
200m run
Cossack squats x 6 each side
MB hamstring curls x 10- slow on the way out and then reset
Eccentric pull ups x 3 with a 5 second descend



Mobility
2 rounds
deep squat hold x 30 seconds
front rack stretch x 30 seconds



Strength
Front Squat 22X1; 3,2,1,3,2,1 rest 3mins between sets (Wave Load)
*Wave Load Refresher - Example
3 - 100
2 - 125
1 - 150
3 - 115
2 - 140
1 - 165


WOD
"Lucky Seven"
17:00 AMRAP
7 burpees
7 deadlifts 135/95
7 pull ups
7 hang power cleans
7 box jump overs 24/20"
7 push jerks
7 HSPU

09.27.2021

Warm Up
2 rounds
10 cals row or 8 cals bike
20 banded pull aparts
10 dual DB high pull to press https://youtu.be/ux3Mwsa_KoU
15 DB bench pull overs https://youtu.be/owr5y-s6-Qk



Strength
3 sets
A. barbell hip thrusts x 8 @20X1
B. landmine deficit RDLs x 8/side @20X1
C. landmine half kneeling press x 8/side @20X1



WOD
"Apple Pie"
3 rounds
12 wall balls 20/14
6 devil's press 35/25 30/20
Rest 2:00
then
for time
30 wall balls 20/14
18 devil's press 35/25

09.25.2021 Partner Hero WOD

Warm up

100m run
3 x DB complex

100m run
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI

100m run
3x DB complex


**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).



Mobility
IYTs prone x 10 each letter with a 3 second squeeze at the top
perfect stretch walk x 5 each side




WOD
"Kabul"
with a partner
"The Thirteen"
13 rounds for time
26 cal row
8 strict pull ups
21 shoulder to overhead 95/65 75/55

09.24.2021

400m run
12 box step ups
12 sit ups
200m run
2 rounds
6/side DB high pulls- strict
6/side DB push press

Skill: bar muscle up or chest to bar pull up /strict pull up drills

Chest to bar banded pull downs 2 sets of 15 reps
https://youtu.be/XkBR9ZErYAQ

• begin with tension on band

• engage lats by pulling around slightly then down

• come around the head and scoot those elbows back

Toe assist CTB (or strict) pull ups

Jumping CTB (strict ) pull up with Eccentric

Inverted rows- racked barbell or on rings with feet elevated 3 sets of 8 reps

Feet on the box with a racked barbell (similar to bar muscle up drill) Feet on the edge of the box. Pull around and then into the bar. Ribs down. Pull bar into the chest.

Bar Muscle up drills

1.  On a racked barbell, use a green band and practice hips to bar.  First practice the hips coming to the bar using straight arms.  Then practice the hips to bar with the transition over the bar.  Watch the video on the transition.

Banded bmu transitions- racked bar

https://www.instagram.com/p/BrGrPBAhqpz/

1.  Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition.  Keep your arm straight and press down on the bar. 

   1. https://www.instagram.com/p/COyc-R1HNO0/

   2. https://www.instagram.com/p/CNnCGXSHVa_/

1.  Jump out of the pool drill from the floor on racked bar and then from a box to the high bar

   1. https://www.instagram.com/p/CMfHxynHsN-/

   2. Arch under the bar jump to support- great explanation of this drill above with video https://youtu.be/bibf3sF_npg

1.  Swinging on the bar-  

Option 1 – (If you do not yet have a consistent Bar Muscle-Up)

Every 15 seconds, for 2 minutes (8 sets) of:

Target Reach Swing + Air Chair Swing x 1 rep

WOD

"All-Star Special"

For Time

3 rounds

10 alternating DB snatch  50/35

3 muscle ups/4 C2B pull ups/ 6 ring rows

2 rounds

16 alternating DB snatch  50/35

2 muscle ups/3 C2B pull ups/ 4 ring rows

1 round

20 alternating DB snatch  50/35

1 muscle up/2 C2B pull ups/ 3 ring rows

09.23.2021

Warm up
3 sets
30 seconds single unders
8 barbell good mornings
20 seconds hollow rocks
8 barbell Kang squats


Barbell warm up
3 reps of everything
high hang clean extension
high hang clean high pull
high hang power clean
high hang squat clean
repeat all movements from the hang position

complete 3 reps of the following
strict press
push press
push jerk
split jerk


Strength
A. push jerk behind the neck in split
5 sets of 5 reps- light weights
2 seconds pause in the catch position

B. 5 sets
1 power clean
3 push jerks
65-70%

C. 5 sets

1 clean & jerk @70-80%

WOD

"Run Free"

sled pull sprints

3 rounds

starting at the small dumpster- behind our normal start line

sprint with your sled- about 30 seconds to the fence

return the sled to the start by reverse dragging it back

women add 20# to the sled

men add 50# to the sled

Rest about 2:30-3:00 between rounds


Core
10-8-6-4-2
dual DB/KB leg lowers
Dual DB/KB Turkish sit ups
dual DB/KB flutter kicks x 2

09.22.2021

Dynamic Warm up- coach led

10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog

2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side

WOD
Syn's Filthy Fifty

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

09.21.2021

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy

Mobility
2 sets
prone swimmers x 5 reps
handstand hold x 30 seconds


Strength
strict press
5 reps @60%
3 reps @75%
1 rep @85%
3 sets of 4 reps @ 75-80%


WOD
"The Flip Side"
10-9-8-7-6
power cleans 135/95
15/12 cals row

5-4-3-2-1
power snatch 135/95
15/12 cals row