10.05.2021

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
"Thicc Club"
every 3:00 for 10 sets
6 DB thrusters
6 DB hang clean & jerk
6 DB burpees
6 DB step ups
RX 35/25 INT 30/20 SC 25/15

10.04.2021

Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach https://youtu.be/Yrgx959kdME
5 sumo inchworms + push up

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


Strength
5-4-3-2-1
shoulder taps on the wall or a box
shoulder shrugs on the wall or a box

then rest as needed

Strict handstand push ups skills
If you have 3-5 sHSPU then, 4-3-3-2 reps unbroken
If you have 5+ sHSPU, 7-6-5-4 reps unbroken
If you are doing these on a box, 7-7-6-4 reps unbroken


Strength
back squats- you can mix in the sHSPU during rest sets of the squats



WOD
"Horseshoes"
5 round for time
Run 200m
TTB x 12 reps
Farmer Carry x 150 feet 53/35 each hand



Cool Down week- try this after every class- see how you feel by next week
1. walk around after the wod just focusing on longer exhales
2. legs up against the wall, back on the floor- breathing 4 inhale, 7 hold, 8 exhale
3. 90/90 stretch
4. down dog
5. frog pose with arms extended stretching through the upper body

10.03.2021 Swim WOD

Every 5:00 for 20:00

100 yard swim

6 DB reverse lunges

6 DB thrusters

6 DB devil’s press

you will work with one DB and alternate sides

10.02.2021 Team of 3

Warm Up
2 sets
200m run or row
60 feet waiter carry + farmer carry (one DB/KB each hand)
200m run or row
60 feet waiter carry + farmer carry- switch positions
5 deep squat progressions


Barbell warm up
every in 3 reps at the high hang position and then hang position
1. clean extension
2. clean high pull
3. power clean
4. squat clean
5. push jerk

WOD
Teams of 3
"Workaholic"
part 1
for time
3 rounds
900m row
15 pull ups

then

part 2
for time
21 burpee box jump overs 24/20"
21 clean & jerk 135/95
21 burpee box jump overs
21 clean & jerk 155/115
21 burpee box jump overs
21 clean & jerk 185/135

10.01.2021

Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups


Primer: 2rounds
A. Suitcase RNT reverse lunges 20X1; 6-8/leg

B.  Split Stance Good Morning  3111; 3-5rep/leg; rest 30-60 sec.

Strength

Front Squat @ 20X1; 3,2,2,1,1; rest 2-3mins between sets (Tough sets)
*if you feel good go for a MAX TODAY!

WOD

"Deja vu"

For Time
10-8-6-4-2
power cleans 115/85 95/65 75/55
5-4-3-2-1
wall walks



If Time
Post WOD: shoulders
A. banded pass thrus x 12 slow reps
B. 1/4 Turkish get up x 10/side slow
C. bottoms up KB rack carry x 100 feet each side

09.30.2021

Warm Up
2 rounds
banded lateral walk right x 10 steps + 3 sets of cha-cha
banded lateral walk left x 10 steps + 3 sets of cha-cha
Kang squats x 5 reps
Yoga push ups x 5 reps



Strength
deadlift 5 sets of 3 @ 85%
goblet 1.5 squats 3 x 10 reps
Turkish sit ups 4 x 8 reps
*we did this same strength set on 9/13




WOD
"Layers"
16:00 AMRAP
15/12 cal bike
12 TTB or hanging knee raises
9 SDLHP 115/75 95/65
6 bar facing burpees

09.29.2021

Warm Up
3 rounds
75 single unders
20 band pull aparts
10 single arm DB Cuban press each side



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I


Primer https://www.instagram.com/p/CUGEjPklNue/
Try this first with barefoot and then with lifting shoes
5 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat


WOD
"Heavy Focus"
20:00 EMOM snatch

build load
min 1-5 complete 3 snatches 50-60%
min 6 rest
min 7-11 complete 2 snatches 70-80%
min 12 rest
min 13-20 complete 1 snatch 85-95%


cool down
jog 200m
10 cat camels
1:00 child's pose