12.22.2021

Warm Up
Stuart McGill Big 3
two sets
4-6 curl ups (hold 10 seconds)
4-6 side planks (hold 10 seconds)
4-6 bird dogs each side
then...
2 sets
20 air squats
15 banded good mornings
5 strict pull ups
1:00 cardio


Strength- DL week 4- deload
Deadlifts
40%x5, 50%x5, 60%x5

WOD
build to your heaviest complex in 15:00
1 deadlift
1 power clean
1 squat clean
1 hang squat clean
1 split jerk

12.21.2021

Warm up
2 rounds
500/400m row
5 barbell hang muscle snatch
5 barbell hang power snatch
5 barbell power snatch
handstand hold 30 seconds


Strength
4 sets of 2 muscle snatch- light load, good positions

Every 2:00 for 10 minutes
2 snatch lift offs + 1 snatch @75-85%

snatch lift off = floor to mid-patella, then pause for 1 sec, then return to the floor

snatch pulls
5 sets of 2 reps @ 100-105%

WOD
"Black Balloon"
12:00 AMRAP
3 power snatch 155/105 115/75 75/55
6 HSPU or box pike HSPU
9 TTB or hanging knee raises

12.20.2021

Warm up
3 sets
10/8 cals bike or 8/6 cals row
5 inchworms
10 barbell deadlifts + 5 hang muscle cleans
15 DB rear delt flies- light load



Gymnastics Skills
3 sets
20-30 second handstand hold
8 x candlestick roll outs- roll up to two feet or to a pistol


Strength
hip thrusts
3 sets of 8 reps @75% your DL max


WOD
"Hot Air"
Every 4:00 for 5 sets
30 air squats
20/15 cal row
7 power cleans 115/85

12.18.2021 12 Days of Christmas

Warm up
2 sets
200m cardio choice (400m on bike)
10 prone PVC lift offs
5 prone swimmers

2 sets
5-10 push ups
30 second handstand hold against wall


2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat




WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20

12.017.2021

Warm Up
400m row/bike
10 empty bar good mornings
10 wall supported dead bugs/ side

300m row/bike
10 KB swings

10 feet together air squats

10 single arm KB swing

200m row/bike
10 each side single leg glute bridges


Mobility
A. robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/
B. front rack stretch x 30 seconds
C. Xiaopeng circles x 5 each direction/side

then...
3 x 10 plate squats with good form





Strength: barbell cycling
power cleans

Every 1:00 for 5 minutes
5 power cleans @60%

Every 1:15 for 5 minutes
4 power cleans @70%

Every 1:30 for 4:30 minutes
2-3 power cleans @80%

WOD
"Turn it Up!"
Every 2:30 minutes for 4 sets
40 DUs
2 rope climbs
max reps TTB
Rest 1:00

12.16.2021

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

12.15.2021

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
3 sets
landmine RDL x 8 on the right
ring rows x 10 @3111
landmine RDL x 8 on the left
hollow hold x 30 seconds


WOD
"30 Builder"

30 Minute EMOM
5 Rounds of:
Minute 1) 15/12 Calorie Bike
Minute 2) 15 American Kettlebell Swings 53/35
Minute 3) 15 Box Jumps 24/20"
Minute 4) 15 Air Squats*
Minute 5) 20 Abmat Sit Ups
Minute 6) Rest
*working on the great form that we have practiced