08.26.2021

Warm Up
3 Sets
10 Step Death March -use 2 dumbbells
25 feet Lateral Banded Walk/direction
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate

Strength
3 sets
A. barbell hip thrusts x 6 reps building load
B. frog reverse hypers x 10 https://youtu.be/j5su0sSAvUY
C. frog pumps x 20- bodyweight on the floor
rest as needed

WOD
"Buck Stops Here"
3 rounds for time
50m sandbag carry- bear hug
barbell RDL x 10 reps 155/105 115/75 95/65- must be unbroken
50m sandbag carry- bear hug
sandbag cleans x 5- over the shoulder
Rest 3:00
3 rounds for time
50m sandbag carry- bear hug
tire flips x 5
50m sandbag carry
barbell push press x 10 115/75 95/65 75/55- must be unbroken

07.05.2021 Class at 7,8 and 9am ONLY

Warm Up
Coach led outside
All Posts • Instagram
1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility warm up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy




WOD
Sandbaggin' It
with a partner- divide however you like
50 cals row
50 box jump overs 24/20"
50 sandbag squats

40 cals row
40 box jump overs
40 sandbag cleans

30 cals row
30 box jump overs
300m sandbag carry- do this together- trade off whenever

03.04.2020

Warm Up
50 single unders
bird dogs x 10/side
50 single unders
then...

2 sets of

sumo KB deadlifts x 10
leg reach x 10  https://www.youtube.com/watch?v=-pzc3o8mERw&index=8&
squat hold x 30 seconds
then...
2 sets of
KB windmills x 5 reps right side

bottoms up KB carry x 50 feet right side
KB windmills x 5 reps left side
bottoms up KB carry x 50 feet left side


Mobility:
Prone PVC lifts x 10 reps https://www.instagram.com/p/B1UC4QxlUCh/
Shoulder wall taps with yellow mini band x 5 each side https://www.instagram.com/p/B5x9IM1nMjo/
RNT reverse lunge x 10 each side https://www.youtube.com/watch?time_continue=3&v=IAK6wqGxoss&feature=emb_logo


Skill: front squats- isometric hold focus
4 sets of 5 reps @ 14X1 @ 60-65%


WOD
Buy In: 25/20 cals bike
10-8-6-4-2
sand bag cleans
push jerks 135/95 95/65 75/55- barbell taken from the floor
box jump overs 24/20"

Cash out: 40/30 cals row


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.

12.03.19

Warm up
2:00 cardio- row/bike/jump

3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings

Mobility:
Part One: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/
(just work on the banded part of these- skip the ring work)

1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps


Part Two: Low back stretches https://www.instagram.com/p/Bj8VXjtn-7d/
Do 10 reps of each stretch
1- Rock backs
2- Quadruped lifts
3- Down dog rockers
4- Dead bugs
5- Cat Camel



Skill: hip bridgeshttps://www.instagram.com/p/B4qsLp8gIx-/

https://www.instagram.com/p/B1OxSbWAdQm/

3 sets of 10 reps starting at 40-50% of your 1RM back squat


WOD
EMOM 12:00
min 1- single arm KB hold step ups x 8/side

min 2- sandbag cleans x 10

min 3- battle ropes 30 seconds

min 4- 12/9 cals bike- high effort

10.18.19

Warm Up

Run/Row/bike 400m
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/



Skill: single leg step ups with weight
4 sets of 60 seconds max step ups
rest 60 seconds


WOD
18:00 AMRAP
run 400m
20 hammer strikes
10 sandbag ground to shoulder
4 wall walks

09.21.19 Partner WOD

WOD
Partners- one work, one rest
each person completes a full round before switching
17:00 AMRAP
7 box jump overs 24/20"
5 sandbag cleans 150/100 or wreck bags 70/50
50m sled push - 1 plate/ empty sled

*this is to the pylon and back- sled is light enough to keep moving with it.

08.01.19

Warm Up
75 DUs or 150 single unders
3 x DB complex
50 DUs or 100 single unders
3 x DB complex
25 DUs or 50 single unders
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:
Abduction bias RNT goblet squats x 10 reps each side https://www.instagram.com/p/BzGI8fpFW0C/ (1st video)

Hip flexor kicks x 10/side https://www.instagram.com/p/BwkLxo5gyDQ/

Cossack squats x 10/side- low with a 1-3 second pause


Skill: Landmine RDLs
3 sets of
10 each side single leg landmine RDLs with added weight to bar
https://www.bing.com/videos/search?q=landmine+rdls+marcus+filly&view=detail&mid=D26E82FC61AF396CF817D26E82FC61AF396CF817&FORM=VIRE


WOD
2 RFT
75 air squats
10 sandbag cleans- heavy 70/50 wreck bag or 150/100 Rogue bag
50m sandbag carry- bear hug