
workout of the day
12.16.2021
WOD
"Overkill"
30 burpee box jump overs 24/20"
40 power snatches 95/65 75/55 45/35
300m row
15/12 cals bike
50 shoulder to overhead 95/65 75/55 45/35
60 single DB step ups 50/35 35/20 (30 steps each side)
500m row
20/16 cals bike
Warm Up
Cardio 2:00
3 rounds of
5 inchworm + push up
8 each side bird dog rows- get a moderately heavy DB
10 three- position arch - lay on the floor in a superman position. Lift up opposite arm and leg each one time and then a full superman (arms and legs at the same time off the floor)
Strength
hip thrusts
3 x 8 reps @ 70%
WOD"
Overkill"
30 burpee box jump overs 24/20"
40 power snatches 95/65 75/55 45/35
300m row
15/12 cals bike
50 shoulder to overhead 95/65 75/55 45/35
60 single DB step ups 50/35 35/20 (30 steps each side)
500m row
20/16 cals bike
12.07.2021
WOD
"Congratulations"
12:00 AMRAP
8 x wreck bag/sandbag cleans
12 x wreck bag/sandbag squats
30 x Double unders
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
12.03.2021
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
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
11.22.2021
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.
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.
06.15.2021
20:00 EMOM
"Slippin"
min 1- deadlifts x 5 reps @65-70%
min 2- muscle ups or C2B pull ups x 3-5 reps
min 3- slam balls x 20 reps
min 4- rest
Warm Up
2 rounds
10 steps death march
50m DB cross body carry- switch positions at 25m
10 steps walking lunges- no weight
3 wall walks
Strength: hip thrusts, banded hamstring curls, and curtsy lunges
3 sets
in between sets you can work on warming up for rings or rig work
A1. hip thrusts x 6 reps around 70% your deadlift 1RM
A2. banded hamstring curls x 20 - use an orange or black band around the ankles tied to rig
A3. KB or DB curtsy lunges x 6/side @31X1
20:00 EMOM
"Slippin"
min 1- deadlifts x 5 reps @65-70%
min 2- muscle ups or C2B pull ups x 3-5 reps
min 3- slam balls x 20 reps
min 4- rest
11.24.2020
WOD
"Pretty Woman"
12:00 running clock
60 lateral hops over barbell
20 TTB
10 snatches- either power or squat 115/85
60 lateral hops over bar
20 TTB
10 snatches 135/95
60 lateral hops over bar
20 TTB
AMRAP snatches 155/105
Pretty Woman- at home
60 lateral hops over DB
20 leg raises- hands underneath your hips
10 DB single arm snatches
60 lateral hops
20 leg raises
16 DB single arm snatches
60 lateral hops
20 leg raises
AMRAP DB snatches
Warm up
60 seconds jumping jack
5/side perfect stretch
60 seconds hops in place
10/side deadbugs
30 seconds high knees
10/side shoulder taps
30 seconds side plank right
30 seconds side plank left
Strength
3 sets
A. hip thrusts x 15 reps
B. touchdown squats x 10 reps/side or perform pistol squats
C. hollow rocks with PVC in hands x 10-15 reps
**add load to the hip thrusts and height to the touchdown squats
WOD
"Pretty Woman"
12:00 running clock
60 lateral hops over barbell
20 TTB
10 snatches- either power or squat 115/85
60 lateral hops over bar
20 TTB
10 snatches 135/95
60 lateral hops over bar
20 TTB
AMRAP snatches 155/105
Pretty Woman- at home
60 lateral hops over DB
20 leg raises- hands underneath your hips
10 DB single arm snatches
60 lateral hops
20 leg raises
16 DB single arm snatches
60 lateral hops
20 leg raises
AMRAP DB snatches
Belly Burner: Gymnastics Style
https://www.instagram.com/p/CEFRHa4nNbs/
3 rounds of 20 reps each:
▪️Alternating heel raises (did 20 per leg)
▪️Upper Half Hollow Lifts
▪️Lower Half Hollow Lifts (touch heels to floor for each rep)
▪️Hollow Rocks
01.13.2020
WOD
Wreck bags
Every 1:30 for 9:00 (6 sets)
rows x 5
cleans x 5
back squats x 5
back racked step ups x 5/side
max reps lateral hops over your bag
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
https://www.instagram.com/p/B4qsLp8gIx-/
https://www.instagram.com/p/B1OxSbWAdQm/
Skill: hip thrusts + reverse lunges
3 sets
8 x barbell hip thrusts
6/leg x posted single leg RDL with light to moderate weight
WOD
Wreck bags
Every 1:30 for 9:00 (6 sets)
rows x 5
cleans x 5
back squats x 5
back racked step ups x 5/side
max reps lateral hops over your bag