12.06.2021

Warm Up
10 minute flow
50 feet waiter carry each arm
50 feet suitcase carry each arm
3 Turkish get ups each arm
5 single arm OH squats each arm



Working on great squat form
3 x 10 reps plate squats- we are looking for
1. chest up
2. below parallel
3. flat feet
4. full hip extension at the top

3 x 8 calf eccentrics- on top of a plate, 2 feet up, 1 foot lowering so heel touches the floor


Strength
snatch
5 sets of 1 high hang snatch @50-55%
5 sets of 1 hang snatch @ 60-65%
5 sets of 1 snatch @65-75%

WOD
"Something Like That"
For Time
40 alternating DB snatch 50/35
30 box jump overs 24/20"
20 burpee pull ups

12.05.2021 Swim WOD

Meet at 9:15am at 6545 Flying Cloud DR, Eden Prairie

Swim Chipper

18:00 AMRAP

30 Alternating DB snatch

50 yard swim

20 single DB thrusters

100 yard swim

10 each side DB curls

150 yard swim

12.04.2021 Partner WOD

Warm Up
10:00 continuous movement
10 steps each side DB death march
15 narrow stance squats
10 each side DB RDLs
5 each side DB strict press
30 second deep squat hold



Primer- 2 sets- empty barbell, then light load
3 clean grip RDLs

3 hang muscle cleans
3 hang power cleans
3 strict press

5:00 EMOM
1 clean deadlift + 1 hang power clean
build load from 65%



WOD
"Sure Thing"
with a partner
Complete 10 round for time
12 deadlift 155/105 135/95 105/75
9 hang power cleans 155/105 135/95 105/75
3 ring or bar muscle ups/5 C2B pull ups/ 5 jumping C2B pull ups
*divide and conquer, one work, one rest

12.03.2021

Warm Up
2:00 cardio
then 2 rounds
90/90 hip switch with a rear hip ER x 5/side
*try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up.

Shoulder extension bridge x 5 reps
*start with legs in a bridge and then push through the floor, using the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows.

Russian baby makers x 5 reps
*hold end stretch position for 2-3 seconds each. Try to keep arms inside of knees.





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




max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps
OR


Hip Thrusts
3 x 10 reps @ 60% your DL max

WOD
"One DB Burner" original post May 11th, 2020 with cals rowing
2 Rounds for Time
60 single DB rows
50 DB bicep curls
40 seated DB press
30 seated tricep extensions
20 DB lat pull overs


WOD
body maintenance
3 rounds not for time
10 each side fire hydrants- use mini-band
10 each side single leg glute bridges

3 rounds
10 DB bench press, pick load
10 each side bird dog rows with DB, pick load
10 prone snow angels

12.02.2021

Warm up
2 sets
200m cardio
10 PVC pass throughs
5 good exhales in the PVC box stretch
30 seconds each side perfect stretch
30 seconds box jump, step down



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
max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps


WOD
"Spinning"
10:00 EMOM
min 1- 15/12 cal bike
min 2- 3 wall walks


Finisher- arms, hips & core isolation
2-3 sets for Quality
10 seated DB hammer curl
20 lateral banded walks each direction
30 seconds dual DB hollow hold
rest as needed between sets

12.01.2021

Warm up
3 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats



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
max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps



WOD
"Admin"
30 KB swings 53/35
500m row
25 KB swings
400m row
20 KB swings
300m row
15 KB swings
200m row
10 KB swings
100m row
*score is total calories- which is found by changing the unit on the rower*

11.30.2021

Warm Up
3 rounds
30 banded pull aparts
20 prone shoulder raises (10 Is, 5 Ys, 5 Ts)
10 each side single arm DB high pulls
5 inchworms




WOD
"Creature"
10 rounds
3 power cleans 185/135 155/105 135/95 115/75
6 C2B pull ups or 6 pull ups or 6 ring rows
9 wall balls 30/20 20/14
Rest 30 seconds
*aim for each round to be 1:00 or less


Post WOD strength
5 sets of 3 split jerks start at 60% and increase load