12.14.2021

Warm Up
6:00 continuous work
10 scap push ups
10 prone shoulder Y raises
10 DB Z-press
row 1:00




Working on form
30 seconds each side banded ankle stretch
then...Super Set
3 x 10 plate squats
3 x 6 each side Cossack squats

Clean Warm Up
3-5 reps of each exercise
clean grip RDL
clean extension
clean high pull
tall clean
push press



WOD
"Shot in the Dark"
10 rounds for time
4 bar facing burpees
3 hang squat clean
2 front squat
1 thruster
RX 135/95 INT 115/75 SC 95/65

12.13.2021

Warm Up
Stuart McGill Big 3 https://www.youtube.com/watch?v=2_e4I-brfqs&t=313s
3 x 4-6 curl ups
3x 4-6 side planks
3 x 4-6 bird dogs
then
2 sets
10 each side KB RDLs
10 each side single leg glute bridges
5 box jumps
row 1:00




Gymnastics skills
6:00 continuous movement
20 x Band hollow & arch- focus on the motion coming from the abs opening and closing to create the movement between the hollow & arch.

10x Lat eccentrics- lie on a bench with hips flexed to 90 degrees. A PVC pipe with a light load will be held with palms facing upward and then slowly lowered all the way overhead. Pause a split second at end range before returning to the starting position.

20 x Single leg v-ups



Strength: week 3 deadlifts

50%x5, 60%x3, 70%x1, 75%x10+

max effort for final set

WOD
"Ace of Spades"
AMRAP 7:00
5 devil's press 50/35 35/20
10 DB walking lunges or reverse lunges (5 each side)
10-20-3-40 wall balls 20/14

*only thing that changes in reps is the wall balls. Add 10 reps each round*

12.11.2021 Partner WOD

Warm up
2 sets
10 each side Bulgarian split squats
10 each side single leg glute bridge
10 bird dogs
10 dead bugs

then...
2 sets
cardio 1:00 increasing pace every 20 seconds
25 banded good mornings
10 DB Z press- light load


barbell warm up- do one round cleans, one round snatches
3 reps each
clean grip RDL
clean extension
clean high pull
power clean




WOD
"Interstellar"
with a partner
I go, You go style
For Time

10 rounds
5 thrusters 95/65
5 pull ups

10 rounds
5 power clean & jerk 95/65
5 TTB or hanging knee raises

10 rounds
5 power snatch 95/65
5 burpee over bar

12.10.2021

Warm Up
2 sets
row 1:00 increasing intensity
5 each side single arm DB thruster
5 each side single arm DB OH reverse lunges
20 lateral box step overs




Mobility
posture exercises
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1️⃣ Half kneeling PVC T spine rotation
2️⃣ Foam roller wall slide
3️⃣ Back to wall shoulder flexion
4️⃣ Prone PVC Y’s
5️⃣ Side lying T spine rotation




Strength
push press
5 reps @ 55%
5 reps @ 62%
5 reps @ 67.5% x 2 sets



WOD
"Manhattan Project"- from proving grounds
For Time
21-15-9
deadlift 95/65
hang cluster 95/65
calorie row

12.09.2021

Warm Up
3 sets
10 supinated inverted rows- https://youtu.be/zbLAEQ3e9gw
10 weighted sit ups- hold DB at chest
10 DB box step ups



Primer
2 sets
1. hamstring curls x 20 with band on rig
2. reverse lunges x 8 each side
3. posted single leg RDLs x 6 each side

then...
3 x10 reps plate squats

Strength
Deadlift week 2- this is based on your working max (90% of your max DL)

55%x5

62.5%x5

67.5%x2x10

 67.5%x10+  (have 1-2 reps left in the tank)

WOD

not for time

200 feet KB farmer carry  70/53
40 hanging oblique raises (20/side)

150 feet KB farmer carry

30 anchored feet sit ups or GHD sit ups

100 feet KB farmer carry

20 hanging knee tucks

50 feet KB farmer carry

10 strict TTB or strict straight leg raises

12.08.2021

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

12.07.2021

Warm Up
2 sets
Cardio 1:00- every 20 seconds build intensity
10 inchworms
10 each side single arm KB push press
10 box jump, step downs
Cardio 1:00- different from the first one


Plate squats 3 x 10 reps
3 x 10 banded psoas march


Strength
hip thrusts
3 x 8 reps @ 65% your max deadlift


WOD
"Congratulations"
12:00 AMRAP
8 x wreck bag/sandbag cleans
12 x wreck bag/sandbag squats
30 x Double unders

Post WOD- abs 2 sets
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1. 10 each side clam shell side hip thrusts
2. 10 straight leg sit ups
3. 20 single leg alternating v-ups
4. 20 heel taps
5. 20 alternating deadbugs- legs only, slowly
6. 20 tall plank cross body mountain climbers
7. 10 ab roll outs- use a scooter or the barbell