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

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

09.02.2021

Warm Up
2:00 cardio choice
10 KB sumo deadlifts
10 KB good mornings
5/side KB hip hurdles
5/side KB Turkish sit ups
2:00 cardio



Primer
2 sets
OH carry x 100' (50 feet each side)
prone PVC lift offs
banded lat pull downs


10:00 EMOM
min 1- BTN push press 5-4-3-2-1 reps
min 2- strict pull ups 1-2-3-4-5 add weight if you like



WOD
"High-Fiving MF"
9-8-7
single DB OH walking lunges each side 35/25 25/15
abmat sit ups
50 DUs or 100 singles
(9 lunges right arm with DB, 9 lunges left arm with DB)


7-6-5
single DB overhead squats each side
abmat sit ups
30 DUs or 60 singles

5-4-3
single DB devil's press each side
abmat sit ups
20 DUs or 40 singles

08.16.2021

Warm Up
9:00 EMOM
min 1- 40 seconds elbow plank knees to elbow
min 2- frog pumps x 30 quick reps
min 3- 10 side plank rotations

Primer
2 sets
100m jog
10 weighted Cossack squats- 5/side
10 KB sumo deadlifts
10 KB strict press- 5/side


Two Tests

ONE: 10 tire flips for time

TWO: 75 burpees for time
every odd minute- 6 ring rows
every even minute- 100m run

Strength: strict press
set 1: 5 reps @ 60%
set 2: 3 reps @ 75%
set 3: 1 rep @ 80-85%
set 4, 5, 6: 5 reps @70-75%

08.10.2021

Warm Up
2 sets
20/15 cals row or bike
10 alternating lunges
5 empty barbell muscle cleans


Strength
A. muscle cleans x 2 reps for 4 sets- keep weight lighter for speed
B. slow pull power clean x 2 reps for 5 sets
set 1- 65%
sets 2-3 @70%
set 4 @75%
set 5 @80%
C. clean grip deadlift x 2 reps for 4 sets @90-100%




WOD
"Motley Crew"
21-15-9
power cleans 135/95 115/75 75/55
wall balls 20/14
after each set of wall balls, complete 8/5 strict pull ups

07.07.2021

Warm Up
3 sets
40 jumping jacks
25 feet quadruped crawl forward and backward
30 sec. reverse plank bridge
5 scap push ups

Primer
8:00 EMOM
min 1: Prone PVC lift offs x 15
min 2: hollow body rower pike ups x 10
min 3: hanging active shrugs for pull up strength x 10

min 4: banded ankle distraction x 45 seconds (one side each round)

Strength

Front squat box Squat

 21X1; 3,3,3,3 (add load with each set and finish at 90% effort)

WOD
"Tripled Up"
3 sets for Time
3 rounds
4 strict pull ups
8 push ups
12 air squats
Rest 2:00

05.29.2021

Warm up
400m jog
Coach led dynamic warm up outside


Mobility
thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
2x Through
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone Swimmers

Barbell/Gymnastics warm up
Perform 3 reps of each
high hang clean extension
high hang clean high pull
high hang power clean
high hang squat clean
take 2:00 to practice some ring swings or kip swings or air chair swings

Repeat above from the hang position
take 2:00 to practice on the rings or the rig

start to build load to your working weight

WOD
"Power"
AMRAP 15:00
1 power clean heavy 185/135 155/105 115/75
2 bar muscle up or rings or 4 strict pull ups or 6 ring rows
4 devil's press 35/25 20/15
25 feet front rack walking lunges 35/25 20/15