10.02.2021 Team of 3

Warm Up
2 sets
200m run or row
60 feet waiter carry + farmer carry (one DB/KB each hand)
200m run or row
60 feet waiter carry + farmer carry- switch positions
5 deep squat progressions


Barbell warm up
every in 3 reps at the high hang position and then hang position
1. clean extension
2. clean high pull
3. power clean
4. squat clean
5. push jerk

WOD
Teams of 3
"Workaholic"
part 1
for time
3 rounds
900m row
15 pull ups

then

part 2
for time
21 burpee box jump overs 24/20"
21 clean & jerk 135/95
21 burpee box jump overs
21 clean & jerk 155/115
21 burpee box jump overs
21 clean & jerk 185/135

03.03.2021 Team of 3

Warm Up

2 Rounds For Quality

• Spiderman lunge + reach x 5-7 each side
  

• Side Plank on Elbow x 20 seconds per side
  

• Crab Walk x 20 seconds
  

• Samson Walking Lunge x 5-7 each side

Strength
Body Composition- 3 sets
A. Pendlay row: 30X1; 10-12 reps https://youtu.be/ezrZnmjZTR4
B. Strict dips (use two boxes): 2020; 10-12 reps https://youtu.be/FQc7whdE5FI
C. Supinated grip body row: 30X0; 12-14 reps https://youtu.be/zbLAEQ3e9gw

WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65

once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.


Gymnastics Challege
10 wall walks- quality here!
challenge: hold the top of the handstand for 5 seconds

09.19.2020 Team of 3

Warm Up
3 rounds of:

10 banded monster walks each direction
10 walking lunges- 5 each side
5 yoga push ups
10 squat press out with a light plate- press the plate out and back at the bottom of the squat5 empty bar hang power cleans



Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps4. Spiderman rocks x 8 reps/side



WOD
"Power house"
Teams of 350-40-30-20-10
Deadlift
Hang power clean
Jerk
Every 1:00 on the minute all team members complete 3 burpees
RX 135/95
Scaled 95/65
1 work at a time.

09.30.19 Team Of 3

Warm Up
2 rounds:

200m run
5/side plate drop back lunges with weight in hands
10 x goblet squats- slow to fast tempo
5/side half kneeling KB strict press
50' perfect stretch walk- lunge + forearm to the floor + thoracic rotation + straight leg stretch



Mobility:

3 x eccentric pull ups with a 5-6 sec descend
box stretch with PVC x 45 seconds https://vimeo.com/196491452
5/side x squat Y's with 2.5 -5# plates in each hand




Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat



WOD
Team of 3
30:00 CAP
60 Clean & Jerk 155/105 135/95 115/75
400m run as a team
10 rope climbs or 20 up/downs
400m run as a team
100 bar facing burpees
400m run as a team
10 rope climbs
400m run as a team

60 Clean & Jerk

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

09.07.19 Team of 3

WOD
Team of 3
15:00 AMRAP
Row for calories

other 2 people on your team complete reps of:
15 partner deadlifts 345/285
10 25' shuttle runs- you need to touch the line

Rules: one person from the team of 3 is rowing for calories. The team can switch off rowing at any point. The other two team members are completing rounds of deadlifts and runs. Keep track of rounds and calories for 15 minutes.

Deadlifts- two people on one bar lifting together. The hands cannot cross on the barbell.

Shuttle runs- only one person runs at a time. You must touch the 25 foot line before tuning around to run another length. A total of 10 lengths between the two people.

Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min

08.21.19 Team Of 3- 'Ride the Wave'

Warm Up


100m Jog
3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats
100m Jog

3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats
100m Jog


then...


Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Behind the Neck Strict Presses

5 Stiff-Legged Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats

then...

Primer:
Drills to practice
Pair up with someone. One person does the drill, the other does the air squats

1. Row 200m with a pause at the finish for a second or two.
2. 5 strokes legs only + 5 strokes legs plus back + 5 strokes full row
3. Legs only row


Drill: Pause at the finish for a second or two, completely locked out. This drill could be done during any Row warmup on every stroke.

Drill: legs only row, maintaining the 1 o’clock body position. Try to have the seat and the handle move at the exact same speed.


Repeat wod from June 2018


WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125

07.29.19 Team of 3

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility: https://www.instagram.com/p/Bz1vMkKlT2p/
A. perfect stretch x 5/side - start at a spiderman lunge, forearm to the floor in front, then up to a straight leg stretch with hands on either side of the foot in front

B. psoas march x 10 each side- use the yellow mini-bands for a better stretch

C. plate loaded curtsy walk x 50 feet


Skill: tempo back squats
7:00 EMOM
2 reps back squat at 70-75% with 32X1 tempo
take 3 seconds to descend in the back squat, then a 2 second pause, and explode out of the bottom with only a one second pause at the top

WOD
Team of 3
AMRAP 18:00
15 rope climbs
15 DB burpee box step overs 24/20/16" 50/35 35/20
1500m row

divide reps- one work, two rest
The box height can be lower according to your height. The athlete shouldn't have to feeling like stepping up past a 90 degree angle in the hip/knee. Teams can start where ever and move in order. 3 rope climbs = 6 up/downs