11.12.2021

https://www.instagram.com/p/CVwBD--gY6o/
Warm Up
Burpee builder - keep adding reps and plates until you can't. Perform 3-4 reps at each level
They call this the Burpee Builder and it helps wake up your hip flexors and hamstrings! The version shown here is an advanced version. You can start by placing your hands on top fo the plate and then bringing your feet to the same plate. Then you can work up to this version with hands on the floor and bringing your feet to the plates.



Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength- 3 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps





Strength
A. muscle snatch x 2 reps for 4 sets

B. snatch sots press x 3 reps for 3 sets

C. hang power snatch + hang squat snatch
6 sets starting at 60% and building load with good form



D. 4:00 EMOM
1 squat snatch @85-90%



WOD
2k row for time


Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows

11.11.2021 Hero WOD Zeus- with a partner

Warm Up
2 rounds
100 single unders
20 banded pull aparts
10 each side single arm Cuban Press- light plate or DB

Mobility
front rack stretch x 30 seconds
IYTs each 5 reps
prone swimmers x 5 reps

Pec Activation with MB
https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be
A. Take MB at chest height and squeeze it between your forearms. Create a max contraction. Walk for 4 lengths of the gym.
* shoulders stay down
* slight hollow body
* elbows stay in as you squeeze
* think about firing the chest muscles


Strength
Bench Press
5 reps @ 60%
3 reps @ 70%
3 x 3 reps @ 80%


WOD
"Zeus" with a partner
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

11.10.2021

2 rounds:
200 row
KB halos x 5 each direction
KB strict press x 5 each side
KB windmills x 5 each side
Bottoms up KB carry x 50 feet each side
KB racked reverse lunges x 6 each side

Primer
2 sets
5 each side KB RDL @3X01
10 feet elevated glute bridges
10 each side quadruped shoulder taps with a 3 second pause

Strength
Back squats
3 reps @ 65%
1 rep @ 80%
3 reps @ 70%
1 rep @ 85%
3 reps @ 75%
1 rep @ 90%
3 reps @ 80%
1 rep @ 92%



Nick Uranker
"Oh My Hands Hurt"
8 Minute AMRAP:
2-4-6-8-10… Ladder up as high as possible
Reverse Grip Bent Row
Curl
Hang Clean
Shoulder Press
Push Press

11.09.2021

Warm Up
2 sets

40 single unders
30 second wall sit
20 abmat sit ups
10 glute bridges


Mobility
A. deep squat + walk out to plank and back x 8 reps
B. thoracic rotations x 6/side
C. prone table top stretch x 30 seconds


Strength
3 sets
A. Single arm DB high pull x 8 per side
B. Landmine deficit RDLs x 8 per side @3X01

3 sets
C. Single arm landmine kneeling press x 8 per side
D. Landmine goblet kneeling press x 8
E. Landmine clean + rotation x 6 per side https://youtu.be/z1xow-7R4GA


WOD
"Point Break"
9-7-5-15-12-9
front squats 135/95 115/75 95/65
TTB or hanging knee raises

11.08.2021

Warm Up
400m row/bike
10 empty bar good mornings
10 wall supported dead bugs/ side

300m row/bike
10 KB swings
10 2- legged pistols keep knees and feet together as you squat
10 single arm KB swing

200m row/bike
10 each side single leg glute bridges


Mobility
A. robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/

B. 10 x lat engaged hip hinges- with a band and a PVC on the rig
C. 10 x banded pull throughs on the rig
https://www.instagram.com/p/CONiFj4njxc/



Pre-Fatigue Abs
8:00 EMOM
min 1- tall kneeling pallof press x 10 each side
min 2- weighted plank hold x 45 seconds

Strength
Deadlifts
3 x 3 reps@ 80%
2 x 2 reps @ 85-90%

WOD
"Over Reaction"
Time Cap 14:00
15-12-9
push press 115/85 95/65 75/55
Single DB box step overs 24/20" 50/35 35/20

15-12-9
push jerk 115/85 95/65 75/55
box jump overs 24/20"

11.07.2021 Swim WOD

8 rounds
12 curtsy squats- 6 each side
25 yd. swim
10 sit ups in shallow end
25 yd. swim
12 lift and chop- 6 each side
Rest 30 seconds

11.06.2021 10th Anniversary WOD- partners

Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups


Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM

30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles

2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs


10th Anniversary WOD
10-04-2011 opening day

With a Partner
"All Tangled Up"
AMRAP 20:00
10 push jerks 135/95 95/65 75/55
4 muscle ups/6 C2B pull ups/ 6 pull ups or 2 rope climbs
20 box jump overs 24/20" extra challenge 30/24"
11 clusters 135/95 95/65 75/55