
workout of the day
12.08.2021
WOD
"Someday"
3:00 AMRAP
Row 15/12 cals
21 push jerks 115/75
max reps sit ups
rest 1:00
3:00 AMRAP
Row 15/12 cals
15 push jerks 135/95
max reps sit ups
rest 1:00
3:00 AMRAP
Row 15/12 cals
9 push jerks 155/105
max reps sit ups
Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
Gymnastics skills
6:00 continuous work
20 lat pull downs
10 scap pull ups
5 pull up negatives
Strength
bench press
5-4-3-2-1
working up to your 90%
WOD
"Someday"
3:00 AMRAP
Row 15/12 cals
21 push jerks 115/75
max reps sit ups
rest 1:00
3:00 AMRAP
Row 15/12 cals
15 push jerks 135/95
max reps sit ups
rest 1:00
3:00 AMRAP
Row 15/12 cals
9 push jerks 155/105
max reps sit ups
10.16.2020
WOD
"45 in 10"
10:00 AMRAP
21 wall balls 20/14
15 box jump overs 24/20"
9 TTB
Warm Up
2 rounds
10/side banded lateral walks
5 banded slow to fast air squats
DB complex both sides for 2 rounds each
**complex = 2 DB windmills + 1 Overhead squat + 2 strict press in the bottom of the squat
10 hip hurdles/side
1-3 wall walks
Mobility https://www.instagram.com/p/B6V8iamHNZ8/A. squat Y's x 10 reps each side - use a 2.5# plates no band
B. overhead squat eccentric isometrics with empty bar x 10 reps @ 3310 tempoC. deep squat progressions x 10 reps
Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth
Strength
snatch
A. snatch press in the receiving position 3 sets of 5 reps
B. high hang squat snatch x 3 reps @ 60% 3 sets
C. hang snatch high pull x 1 rep + hang squat snatch x 1 rep @70% 5 sets
WOD
"45 in 10"
10:00 AMRAP
21 wall balls 20/14
15 box jump overs 24/20"
9 TTB
Gymnastics skills
6-9:00 EMOM
min 1: 5 shoot thrus
min 2: 4-8 strict pull ups or banded strict pull ups- feet on band across the J-hooks
min 3: 4 ring rows with a 3 second pause at top or 4 strict ring dips or 2 bar muscle ups
09.22.2020
WOD
"Oh Yah"
20:00 E2MOM
min 1- macho man complex
min 2- gymnastics skill or movement of choice
macho man complex- build load
3 power cleans
3 front squats
3 jerks
Warm up
3 sets
8 right leg KB/DB cross body RDL
6 right leg Cossack squats
4 right arm KB/DB muscle snatch from floor
repeat movements for left side
Mobility
Shoulders- 10 reps of each for 2 rounds
https://www.instagram.com/p/CERti3FJf51/
A. Z- press external rotations
B. Banded Z-press
C. Z Face pull Y press
Barbell Complex (use an empty barbell)
Two sets of
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
WOD
"Oh Yah"
20:00 E2MOM
min 1- macho man complex
min 2- gymnastics skill or movement of choice
macho man complex- build load
3 power cleans
3 front squats
3 jerks
09.09.2020
landmine upper body
4 sets
tall kneeling landmine press x 12 https://youtu.be/Dhw-HynGaSs
landmine upright row x 12/arm https://youtu.be/8GBibrvgQEo
goblet landmine bent over row x 15 reps
rump pump- lower body
3 sets
sumo deadlifts x 8 reps at 65% 1 RM deadlift
DB RDLs x 8/side 50/35 35/20
Split stance KB swings x 8/side pick a KB weight
Warm Up
2 sets
30 Jumping Jacks
20 Russian Twist Body weight
20m Quadruped Crawl
10 Beast to Leg Through L https://youtu.be/EQEuNPVppO8
10 Beast to Leg Through R
Gymnastics Skill
https://www.instagram.com/p/ByEmgecgTjI/
5 - 10 - 15 reps of each
•shoulder shrug
•shoulder tap
•hip tap
•handstand hold (in sec)
.
*double rest/work (if it took you 30 sec to complete, rest 60sec before next set).
You can scale all of this to pike or kneeling on a box......
🔹HOW TO EXECUTE:
1. Begin in the correct handstand position - STACKED!
2. Grow tall by pressing thru floor to engage shoulders, hollow position & toes tucked under (i.e.: pointed)
.
THE SHRUG:
1. Do not sag in your core to engage movement. Press thru shoulder girdle.
2. Do not move midline! You should be “locked in” to hollow.
.
THE TAP:
1. Shift weight then press tall w. lead shoulder BEFORE you lift hand.
2. Therefore, you find balance on one hand before the other moves.
.....
landmine upper body
4 sets
tall kneeling landmine press x 12 https://youtu.be/Dhw-HynGaSs
landmine upright row x 12/arm https://youtu.be/8GBibrvgQEo
goblet landmine bent over row x 15 reps
rump pump- lower body
3 sets
sumo deadlifts x 8 reps at 65% 1 RM deadlift
DB RDLs x 8/side 50/35 35/20
Split stance KB swings x 8/side pick a KB weight
10.31.19
WOD
For Time
50/40 cal bike
500m/425m row
goal= 2:30-4:30
CAP= 6:00
Post WOD
10:00 gymnastics skill time
work on inversions: handstand holds, hs walking, hspu, shoulder taps, walll walks
skills can be done from boxes in pike or from the wall facing inward then outward
Warm Up
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 (2 second descend, 5 second hold at the lockout)
Med Ball Rotating Slams (Right) x 10 Reps
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Skill: positional deadlifts
working on clean deadlift or snatch deadlift
6 sets of 2 reps @ 80-100% max lift
once at the top, lower bar down with control working on the eccentric movement
WOD
For Time
50/40 cal bike
500m/425m row
goal= 2:30-4:30
CAP= 6:00
Post WOD
10:00 gymnastics skill time
work on inversions: handstand holds, hs walking, hspu, shoulder taps, walll walks
skills can be done from boxes in pike or from the wall facing inward then outward
10.04.19
AMRAP x 20min
50ft HS Walk / 50 shoulder taps/ 100 ft. scooter walk
100m Farmers Carry at 53#/35#- white line and back
100ft Straight Arm Sled Push- set this up for out and back. One plate for men, empty sled for women
5 tire flips
60sec Active hang from a pull up bar- in the hollow position
*1sec=1rep
*5ft on HS walk =1 Rep
*10m on Farmers carry and sled push = 1 rep
Warm Up
2 sets
40 single unders
30 second wall sit
20 abmat sit ups
10 glute bridges
Mobility:
deep squat + walk out to plank and back x 8 reps
thoracic rotation with reach through x 6/side- start in a quadruped position, reach right hand through the left side and then rotation open with the left arm- rotate in the thoracic rather then the hips. Then reset and reach with the left arm through the right side and then rotate open to the right.
Skill: 3 sets - 2:00 minutes each (12:00)
Min 0-2: Bulgarian split squats x 8/side with weight in each hand
Min 2-4: Gymnastics skill practice- work 1-1:30 of the 2:00
AMRAP x 20min
50ft HS Walk / 50 shoulder taps/ 100 ft. scooter walk
100m Farmers Carry at 53#/35#- white line and back
100ft Straight Arm Sled Push- set this up for out and back. One plate for men, empty sled for women
5 tire flips
60sec Active hang from a pull up bar- in the hollow position
*1sec=1rep
*5ft on HS walk =1 Rep
*10m on Farmers carry and sled push = 1 rep
Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00
07.05.19 Morning classes ONLY 5:30,9:30, 12:00
WOD
Performance Care
20:00 AMRAP
1:00 bike with breathing through the nose only
50 Foot dual KB front rack carry
8 cat/camel
30 second bottom of squat hold
OR
Every 4:00 for 5 Rounds
10/side pallof press
200m sandbag run 50/35 wreckbag
10 ball slams
Warm Up
3 rounds
4 Turkish Get ups
10 hollow rocks
10 parallette shoulder extensions
Gymnastics Primer:
Every 90 Seconds
set 1: shoot thrus on parallettes x 10
set 2: handstand shoulder taps x 10 /scale to feet in pike
set 3: hollow to superman x 10
WOD
Performance Care
20:00 AMRAP
1:00 bike with breathing through the nose only
50 Foot dual KB front rack carry
8 cat/camel
30 second bottom of squat hold
OR
Every 4:00 for 5 Rounds
10/side pallof press
200m sandbag run 50/35 wreckbag
10 ball slams