11.05.2021

Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#



Primer
3 sets
1 clean extension
1 clean high pull
1 hang power clean & jerk
1 front squat
build load from 45%-60% clean & jerk max


Strength (12:00)
Every 2:00 for 6 sets
1 power clean + 1 front squat + 1 jerk
start at 60% and build load


WOD (20:00)

"Ball Be Rollin"

5 sets
every 3:00
5 burpee ball slams 35/25
10 ttb or hanging knee raises
15 wall balls 20/14
max cals row in remaining time
Rest 1:00

11.04.2021

Warm Up
3 Sets - Not for Time

10 Step Death March- lighter DBs each hand

50 feet Lateral Banded Walk (25 feet/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Strength- super set
3 times through- rest after each super set
A. DB rear foot elevated split squats x 5/leg- light
B. back squats 3 x 10 reps@ 45-50% unbroken


WOD
"Squatting with the Devil"
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats

Rest 1:00

3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats


Post WOD

For Quality
100 banded pull aparts
100 straddle leg lifts- in straddle position, hands in the middle of the legs on the floor, lift straight legs up and down
100 prone snow angels

11.03.2021

Warm Up
3 sets
lateral banded walks x 10 each side
monster walks x 10 each direction
20 seconds banded half squat pulses

Mobility
wall slides x 30 seconds
banded ankle stretch x 30 seconds each side
perfect stretch x 4 each side



Skill work
3 sets
A. handstand push up negatives x 5 reps
B. single DB overhead walking lunges x 10 each side
C. low Cossack squats x 8 each side - add DB or KBs in the front rack as a challenge

WOD
"For the Win"
8 rounds for time
3 strict press @ 75% your 1RM
10 alternating pistols (5 each side)
100 feet suitcase carry (50 feet each side)- 70/50

11.02.2021

Warm up
2 sets
hamstring march x 10 steps each side
10 skaters each side
MB hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
back squats
warm up reps
4 @ 60%
3 @ 70%
2 @ 80%
climb the stairs to strongville
1-2-3-4-5 reps @ 85%


WOD
"It's About to go Down"
For Time
20 power cleans 135/95 115/75 95/65
40 burpees over the bar
20 hang power cleans

11.01.2021

Warm Up
2 rounds

8 Alternating Bird Dogs (3 sec hold at top)

5 1-arm Walking KB Swing (each side)

15 second Standing Straight Leg Hold (each side)

30feet  Mixed Carry - Waiter-Overhead (each side)

Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/
deep squat progression x 5 reps



Strength
A. 6 sets of snatch position work @ 65-75%
1 high hang power snatch
1 hang squat snatch
1 squat snatch

B. 4:00 EMOM
1 squat snatch @ 80-85%


WOD
"Snake Bite"
21-15-9
power snatch 115/75 95/65 75/55
pull ups or ring rows


Thoracic Mobility

1. prayer stretch on the floor - this looks exactly like the child's pose. I want you to keep your hands together while doing this stretch. Hold for 5 deep breaths
   

2. prayer stretch on the foam roller- same stretch with your arms extended on the roller with thumbs pointing up. Hold for 5 deep breaths
   

3. open book stretch- this will work on rotational capability. lay on your side with top leg over the foam roller. Hands extended out together. Open the top arm and hold for 10 seconds.
   

4. box stretch with PVC- this one we have done numerous times at the gym. Focus on elbows close, hands in a V position. Arch the back. Take 5 deep breaths
   

Lumber spine stability- with a light band on the rig at hip height, face away from the rig.  Get into a small squat, brace your core and maintain that braced back while you raise one arm out about chest height.  The band provides some resistance.  If you start to over extend in the lower back, you are losing the bracing and moving the arm too high.

10.30.2021 Halloween Hopper WOD

each wod has a 9:00 time cap

there is a 3:00 transition between wods

you can complete any wod in any order

exercises will be chosen after warm up

once a movement is out of the hopper, it stays out

WOD 1: 3 rounds Triplet

WOD 2: 4 rounds Couplet

WOD 3: 2 rounds Triplet

10.29.2021 Girl Party Tonight 5:30

row 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges with feet on the box
20 band pull aparts
row 300m

Strength
Back squats
4 reps @ 65%
3 reps @ 75%
4 sets of 2 reps @ 80%
then

Bench press
5 x 5 @75%


Does these between sets of bench press:

25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings


WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)