11.20.2021 Partner WOD

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



WOD
"Heartache"
with a partner
8 rounds for time- split however you like
10 front squats 185/135 155/105 135/95 115/75
20 TTB or hanging knee raises
50 DUs or 100 single unders


Post WOD abs
3 sets
40 seconds on/ 20 seconds rest
plank up downs https://youtu.be/7lkTAaNWZj8
donkey kicks
straight leg sit ups
tall kneeling to standing- add weight in the front rack if you can
rest as needed before the next round

11.19.2021

Warm up
2 sets
cardio 400m
5 barbell strict press
5 barbell back squats
3 each side perfect stretch
10 bird dogs


Mobility
front rack stretch x 30 seconds
xiaopengs x 5 each side
wrist stretches- check the video
https://www.instagram.com/p/CTXXfvVAJMg/



Strength
strict press
5 sets of 2 reps@ 80-85% 1 RM

then...
3 rounds
A. Suitcase curtsy squats @2020 x 10 each side https://youtu.be/0SXeK4CeEAQ
B. Low Cossack squats w/weight in the front rack if you can @ 2020 x 6 each side https://youtu.be/erxZ6kTVPP0
C. Jumping lunges x 20-24 total OR box jumps x 10 reps OR weighted step ups x 7 each side


WOD
"Fluffy"
AMRAP 10:00
keep adding 1 rep each round until time expires
1 push press 95/65 75/55 45/35
1 burpee box jump 24/20"
2 push press
2 burpee box jump
3 push press
3 burpee box jump

11.18.2021

Warm Up
15/10 cal row
20 banded good mornings
15-20 second ring support hold
15-20 ring dip hold (can be done on the box)
15/10 cal row
then...
2 sets
plate squat hold x 30 seconds
wall facing handstand hold x



Strength
pause back squats- 2 seconds at the bottom and fast up
3 reps @ 52%, 57%, 62%, 67%, 70%


WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest

11.17.2021

Warm Up
2 sets
400m ski/bike/row
5 barbell muscle snatches
5 OHS
10 alternating single leg v-ups each side
10 bird dogs each side


Mobiltiy
2 sets
1. squat Y's x 5 each side
2. empty barbell or PVC Sots press x 5
then...

3. robust shoulders: 3 movements with an orange band x 10 reps each
https://www.instagram.com/p/B3N6eUMnnaz/

Strength

5:00 EMOM
2 power snatch @ 70%
Rest 1:00
5:00 EMOM
1 snatch (power or squat) @75-80%
Rest 1:00
10:00 E2MOM
1 snatch @90+%


WOD
"That's Bizarre"
For Time
2-4-6-8-10
power snatch 135/95 95/65 75/55
after each set complete
300m row + 1 rope climb or 3 strict pull ups

11.16.2021

Warm Up
2 sets
20 supermans
20 each side banded lateral steps
15 air squats
15 prone shoulder Y's
10 barbell hang muscle cleans 45/35
10 barbell strict press

Mobility
wall slides x 15
prayer stretch x 30 seconds
deep squat plate hold x 30 seconds
thoracic rotations x 5 each side



Strength
A. muscle clean + push press
4 sets- lighter loads for good form


B. power clean + hang power clean + push jerk
warm up 2 sets 55%, 60%
work: 4 sets 65%, 70%, 75%, 80%


WOD
"Moving on Up"
21-15-9
DB thrusters 50/35 35/20
burpees over the dumbbell

15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14

6-3-1
bar muscle ups or strict pull ups
HSPU or boxed piked hspu

11.15.2021

Warm Up
3 sets
10 each side banded lateral walks
10 each way banded monster walks
20 seconds banded squats
5 each side curtsy lunges
5 each side low Cossack squats
5 each side weighted (light) step ups


Strength
"21 to Party"
warm up
3 reps@ 60%, 70%, 78%
back squat @ 83%
4,4,4,4,5 = 21 party with Harley Quinn
5,5,5,6 = 21 party with Darth Vader
7,7,7 = 21 party with Michael Myers

Post WOD
fatigue core
3 sets
30 seconds hollow rocks
rest 20 seconds
15 DB side bends each side https://youtu.be/gf6ot6IsJnI
15 ring body saw https://youtu.be/3uaxHCDiXJA
rest as needed

AND

fatigue grip
DB farmer carry 3 x 150 feet
DB suitcase carry 2 x 150 feet- switch sides at 75 feet
DB overhead carry 3 x 150 feet- this is with two dumbbells

11.13.2021 Partner WOD

Warm Up
3 sets
10 alternating lateral box step ups
10 barbell good mornings
10 alternating plank to toe touch
10 cals row, bike or ski

then
30 seconds handstand hold
30 seconds each side banded ankle stretch

WOD

Leap Day

Teams of 2
35:00 time cap
waterfall style
each person does all the reps- one following after the other

10-8-6-4-2
deadlifts
HSPU

10-8-6-4-2
hang power cleans
skaters- each side equals 1 rep


10-8-6-4-2
front squats
sit ups

10-8-6-4-2
push jerks
TTB

10-8-6-4-2
thrusters
burpees

Weights remain the same on all movements
RX 115/85
INT 95/65
SC 75/55