10.28.2021

Warm Up
3 sets
5 single arm KB Russian swings
4 single arm KB snatch https://youtu.be/VdNC_xicfyg
3 single arm KB overhead squat
switch arms then rest





Strength
6 sets every 1:30
Push Press + Split Jerk @70-75% of 1RM push press
pause 3 seconds in the split jerk receiving position before recovering




WOD
"Freddy's Revenge"
3 RFT
12 cals row
9 clean & jerk 135/95
6 TTB or hanging knee raises

Rest 2:00

3 RFT
9 cals row
6 clean & jerk 155/105
3 TTB or hanging knee raises

10.27.2021

2 rounds
200m run or row
10 each side single leg glute bridges- feet on box
10 KB good mornings
10 clam shell planks/side- on elbow with legs bent at 90 degrees, raise hips and the clam shell


Mobility
A. 10 x cat/camels
B. 10 x child's pose to cobra- keep moving between the two stretches
C. 10 x lat engaged hip hinges- with a band and a PVC on the rig
D. 10 x banded pull throughs on the rig
https://www.instagram.com/p/CONiFj4njxc/


Strength
deadlifts
3 x 5 @ 72.5%
3 x 2 @ 80%, 85%, 90%


WOD
"The Night of the Living Dead (legs)"
4 rounds for time
4 deadlifts 225/185 185/125 135/95
16 wall balls 20/14
24 DUs
directly into...
then max calories row for 3:00

10.26.2021

Warm up
2 rounds
Run 200m
10 prone PVC lift offs
5 prone swimmers

2 rounds
5-10 push ups
30 second handstand hold against wall

Wrist Warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)


WOD
"Rest in Peace"
E2MOM - as long as possible
2 rounds
3 thrusters 95/65
3 HSPU
add one rep each round until you can't complete full rounds before time

Post WOD

2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos

Still have time...
3 sets
Turkish sit ups x 30 seconds
rest 30 seconds
hollow hold flutter kicks x 30 seconds
rest 30 seconds

10.25.2021

Squat warm up
2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat

then..

20 x jump goblet squats with kettlebell (Goblet squat stance, start with kettlebell on floor. You will NEVER jump while you’re holding the kettlebell. Stand up with kettlebell, set it down at the bottom of your goblet squat, let it go and JUMP out of the bottom of the squat. Land right back into the bottom of the squat, grab the kettlebell to stand up with again immediately.)

30 sec or longer wall sit (Hold it longer than you want to. You don’t have to shake, but you do have to go longer than you’ll want to!)

Strength
Back squats
tempo- 5 second descend
3 x 3 reps @ 65%
3 x 2 reps @ 67%
if past squats have been too easy, add 2-3% going forward

WOD part one
10:00 EMOM
min 1- 5 devils press AHAP
min 2- 5 strict pull ups

Rest 1:00

WOD part two
"On Repeat"
6:00 AMRAP
10 hang power cleans 115/85 95/65 75/55
30 DUs or 60 SUs

10.23.2021

Warm up
2 rounds
row/bike 2:00 with the last 30 seconds as a build in pace
10 walking lunges
10 empty bar strict press
5 each side deep squat thoracic rotations (deep squat progressions)

Primer
front rack stretch x 30 seconds
xiaopeng circles x 5 forward and 5 backward each side https://youtu.be/QG4TBbOefE4
scap pull ups x 5
kip swings x 5

then...
lower body flow
https://www.instagram.com/p/CHqV-H1HoSA/
▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch
Do 10-15 seconds of each for each side


WOD
"Selling the Drama"
RX
AMRAP 3:00
8 front squats 135/95 + 8 pull ups

Rest 3:00

AMRAP 3:00
8 thrusters 115/75 + 6 C2B pull ups

Rest 3:00

AMRAP 3:00
8 clusters 95/65 + 4 bar muscle ups

Scaled
AMRAP 3:00
8 front squats 115/75 + 8 push ups

Rest 3:00

AMRAP 3:00
8 thrusters 95/65 + 6 ring rows

Rest 3:00

AMRAP 3:00
8 clusters 75/55 + 4 pull ups


Core Set @pamelagnon • Instagram photos and videos
12-10-8-6-4
donkey kicks
v-up pass throughs
candlestick get ups 6-5-4-3-2 reps

10.22.2021

Warm Up
3 sets
quadruped crawl 50 feet- every 10 feet stop and perform 10 alternating plank shoulder taps
15 second chin over the bar hold
10 scap pull ups
15 second bench dip stretch https://youtu.be/IYqqSQmj2FA
10 bench dips



strength - super set A and B and then get in the sHSPU afterwards
A. Bench Press
5 x 8 reps @70%

B. Overhead KB carry- both arms up with weight
3 x 50 yds.

C. sHSPU 4-3-3-3 resting between sets to keep these unbroken
strict hspu from a box 7-7-6-5

WOD
"Paranoid"
6 sets
every 2:30
250m/225m row
12 DB alternating snatches 50/35 35/20

10.21.2021

Warm Up
2 rounds
50 single unders
20 band pull aparts
10 single arm Cuban press each side- use your plates for mobility for this



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




https://www.instagram.com/p/CU5dCzZvUxH/

Strength
snatch positional strength
A. 4 x 2 reps pause snatch @ 55-65%
pause for 2 sec at 1" off the floor, at the knee and then finish with a snatch pull

B. 4 x 1 rep squat snatch @70-80%

C. 4 x 3 reps snatch grip deadlift @ 90-95%


Strength
back squats
warm up
4 reps @ 60%
4 reps @ 70%
2 sets of 2 reps @ 75%


WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed