11.29.2021

Warm Up
2 sets
10 cals cardio
5 sprawls- burpee, no push up
100 feet double KB overhead carry

2 sets
5 each side perfect stretch
10 barbell Kang squats
30 second handstand hold

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

Strength
A. split squats 3 sets of 5 each side
B. back squats
3 reps @ 65%
2 reps @ 75%
2 reps @ 80%

WOD
"Brace Yourself"
12-9-6
burpees to a target
OHS 135/95 115/75 95/65
HSPU or box pike hspu

11.27.2021 Partner WOD

Warm Up
3 sets
5 each side PVC over/unders each person
10 each side hip flexor kicks
5 deep squat walk outs to a plank
5 each side thoracic rotations
5 kip swings




WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"


Post WOD abs
3 sets
30 seconds work, 30 seconds rest
1. Turkish sit ups- 1 or 2 DBs
2. Hollow flutter kicks
3. Tall plank forward reaches to DB

11.26.2021 Partner WOD Classes 9 and 10am

Warm Up
Cardio choice 3:00


https://www.instagram.com/p/CVwBD--gY6o/

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- 2 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps


Barbell Warm Up
3 reps of each movement- empty barbell
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat

3 reps of each movement- empty barbell
clean grip RDL
muscle clean
power clean above the knee
strict press
push press
push jerk




WOD
"Black Friday"
Team of 2
you go, I go style
20 rounds
3 power clean & jerk 135/95 115/75 95/65
3 bar facing burpees

then directly into

20 rounds
3 power snatch 135/95 115/75 95/65
3 TTB or hanging knee raises

11.25.2021 Partner WOD Classes 8 and 9am

Warm Up
3 sets
10 each side DB strict press
10 prone snow angels
10 feet together squats
1:00 cardio (30 sec easy, 20 sec moderate, 10 sec hard)




Turkey Special

With a partner for time:

Row/Bike 50 Calories
*20 Rounds of "Cindy"
(5 Pull Ups, 10 Push Ups, 15 Squats)
200' Synchronized Walking Lunges
*10 Rounds of "DT"
(12 Deadlifts, 9 Hang Power Clean, 6 Jerks)
50 Calorie Row/Bike

*Alternate rounds with your parter

40 Minute Time Cap

11.24.2021

Warm up
2 sets
wall facing handstand hold, 30 seconds
weighted goblet squat hold, 30 seconds
weighted goblet squats, 30 seconds
10 each side single leg KB RDLs
50 feet each side single arm overhead carry


Mobility
Banded hamstring curls x 20 reps
wall slides- slow & controlled x 5 reps
yoga push ups x 5 reps


Strength
deadlifts
warm up reps 8 @ 50%, 6@ 60%, 4@ 70%
2 x 2 reps @80%
2 x 1 rep @85%
3 x 1 rep @90, 95, 95+%
let's work on finding our training max for next month's deadlift program

Post WOD
3 rounds (15:00)
45 seconds per station for max reps 15 second transition
1. tall plank shoulder taps
2. left banded single arm lat pull down
3. right banded single arm lat pull down
4. left arm DB bench press- pick load
5. right arm DB bench press- pick load

11.23.2021

Warm up

3 sets

1:00 cardio

10 PVC platter squats

10 PVC Cuban press

5 PVC sotts press

10 Cossack squats (5 each side)

5 deep squat progressions

Strength

back squats

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

WOD

"Simple Task"

2 rounds

10 power snatch 155/105

12 bar facing  burpees

Rest 3:00

2 rounds

10 power snatches  115/85

12 bar facing burpees

11.22.2021

Warm Up
3 sets
200m cardio
6-10 push ups
10 each side curtsy squats
10 barbell good mornings
5 each side KB RDLs




strength
hip thrusts
3 x 8 reps @60,65,70% your DL max
cyclist squats
3 x 10 reps @ a moderate goblet weight

WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.