12.30.2021

Warm Up
2 sets
10/7 cals row
5 donkey kicks to burpee- in a tall plank, shoot your feet back to the top of the box and then shoot them back underneath you to stand up from the plank
10-20 Double unders
30 second handstand hold



Primer
3 sets
12 landmine strict press right
12 landmine snatch high pull right
12 landmine meadow row right
repeat all on left side


WOD
"Circles"
For Time
3 rounds
20 DUs
2 wall walks
8 burpee box jump overs 24/20"
Rest 1:00

2 rounds
30 DUs
4 wall walks
10 burpee box jump overs 24/20"
Rest 1:00

1 round
40 DUs
6 wall walks
12 burpee box jump overs 24/20"

12.29.2021

Warm Up
2 sets
dual KB overhead carry 100 feet
5 each side single arm KB press
1 *Barbell complex*
cardio 1:00

*Barbell Complex*
2 hang muscle snatch
2 overhead squats
2 hang power snatch
2 snatch balance
2 power snatch



Mobility for shoulders
lat foam roll x 30 seconds each side
overhead opener- stretch shoulder flexion- grab a racked bar and drop your chest down through your arms x 1:00
reach, roll, and lift x 5 each side



Strength
Front Squats
5 reps @ 75%
3 reps @ 85%
1 rep @ 90% x 3 sets


WOD
"What's Next?"
5 Rounds for Time
15/12 cal row
10 TTB
9 snatch- power or squat*
*snatch weight increase each round
RX 95/65 105/75 115/85 135/95 155/105
INT 75/55 95/65 105/75 115/85 135/95
SC 45/35 65/45 75/55 85/65 95/75

12.28.2021

Warm Up
2 Rounds:
2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
Banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
Wall supported deadbugs x 10 reps each side



Strength
Deadlift week 5
65%x4x8, 65%x8+
leave 2-3 reps in the tank


Pick your Poison
Wodapalooza
18:00 Time Cap
20 rounds
1 devil's press
2 DB thrusters
3 burpees

or
10 rounds
2 devil's press
4 DB thrusters
6 burpees

or
5 rounds
4 devil's press
8 DB thrusters
12 burpees

RX 50/35 SC 35/20

12.27.2021

Warm Up
3 sets
Cardio 1:00
20 DB rear delt flies- light weight
10 push ups
30 single unders


Primer
3 sets
single arm DB high pulls x 8
hamstring curls on MB x 10
4-6 strict pull ups + 15 second active bar hang

Strength
bench press
find your heavy for today
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%

WOD
"Annie on the Water"
50-40-30-20-10
calories row
DUs or singles x 2
abmat sit ups

12.25.2021 Merry Christmas

No Classes Today!

12.24.2021 Classes at 8 and 9am Partner WOD

Warm Up

3 sets

6 single leg RDLs right

5 single leg DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side 

Primer

2 sets

banded hollow pull downs x 15

hip hurdles x 10/leg

PVC prone lift offs x 15

Snatch warm up
3 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
sots press



WOD
with a partner
"3 Stages"
on the 0:00
8 power snatch 155/105 135/95 95/65
4 rope climbs
6 power snatch
3 rope climbs
4 power snatch
2 rope climbs

on the 12:00
3 rounds
27/21 cals row
10 devil's press 50/35 35/20

on the 24:00
3 rounds
9 bar muscle up/ 9 C2B pull ups/ 9 pull ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"

12.23.2021

Warm Up
2 sets for quality
10 scap push ups
10 prone shoulder Y raises
10 DB Z- press
10 air squats


Mobility
posture exercises
All Posts • Instagram
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


Push press
50%x5, 60%x3, 70%x3, 75% x 3


Front squat
75% x 5
80% x 3
85% x 1
90% x 1


WOD

"Closure"

Every 4:00 for 3 sets
400m row/ski
100 feet farmer carry 70/53
10 burpees
3 wall walks