01.07.2022

Warm Up
thoracic flow
flows • Instagram
👇 2-3x Through
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone Swimmers


Snatch warm up
All Posts • Instagram




WOD
"Bike Drop"
21/15 cal assault bike 15/12 echo bike cals
21 power snatch 75/55 45/35
21 thrusters 75/55 45/35

21/15 cal bike 15/12 echo bike
18 power snatch 95/65 75/55
18 thrusters

21/15 cal bike 15/12 echo bike
15 power snatch 115/85 95/65
15 thrusters

21/15 cal bike 15/12 echo bike
12 power snatch 135/95 105/75
12 thrusters

01.06.2022

Warm up
2 rounds
PVC pass thrus x 10
barbell Kang squats x 8
barbell hang power cleans x 6
barbell back rack reverse lunges x 4/side
barbell behind the neck strict presses x 2
**after first round perform a banded lat stretch x 30 seconds/side
**after second round perform a banded perfect stretch x 30 seconds/side
https://youtu.be/wLD1UflbcII



Gymnastics Skills (4:00)
2 sets
40 seconds arch hold (superman hold)
30 seconds candlestick roll up
20 seconds hollow hold
rest 30 seconds

Mobility:
shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/

1. Isometric external rotation (ER) with yellow 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


Strength
Push Press
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%

WOD
"Wallflower"
3 rounds for time
22/17 cals row
16 DB alternating step ups 50/35- douible DBs
11 clean & jerks 135/95 115/75 95/65

01.05.2022

Warm Up
2:00 cardio
then
2 sets
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans

Strength
8 sets
clean + hang clean + jerk
set 1-2 @60%
set 3-4 @ 70%
set 5-6 @ 75%
set 7-8 @ 80%


WOD
"The Thing Is..."
For Time
2 rounds
200 feet weighted carry- choice object, sandbag, KB, DB, farmer carry handles
50 landmine twist (25/side)
40 landmine Z-press (20/side)
30 landmine upright rows (15/side)
10 landmine Turkish sit ups (5/side)

01.04.2022

Warm Up
2 rounds
10 cyclist squats
10/side wall supported deadbugs
10 feet crab walk
3/side inchworm spiderman walk
*walk hands out to the push up position, do the push up and then bring one foot forward to a low spiderman lunge. Stand up from there to repeat on the other side.*


Primer- 2 sets
A. banded ankle stretch x 30 seconds each side
B. touchdown squats x 8 each side
C. plate squats x 6 @31X1

Strength
Back Squats
3 x 10 reps @65%
*between sets complete 30- 45 second handstand hold and 10 PVC lift offs

WOD
"No Love"
12:00 AMRAP
3 HSPU
6 deadlifts 225/155
9 pull ups
12/10 cals bike

01.03.2022

Warm Up
cardio 2:00
Burpee builder- do 3-5 reps at each level


Primer- 2 Sets
A. single leg RDL with KB switch x 6 each side
B. bird dog rows x 6 each side- heavy DB
C. wall sit with band around the knees x 30 seconds
D. banded step outs x 10 each side- yellow band around the feet
Rob Evans DPT, Cert-CMFA, CCWC (@thenextlevelphysio) • Instagram photos and videos


Strength
Deadlift week 6
60%x 3
67.5%x 3
72.5%x 2 x 8
72.5%x 8+


WOD
"Jumpy Karen"
150 wall balls 20/14
every break, complete 30 DUs or 60 singles

01.01.2022 New Year's Day 8,9, and 10am

Warm Up

2:00 cardio

50 feet spiderman + reach
30 seconds each side Samson stretch
20 air squats- focus on tempo @21X1
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box


Mobility
2 sets
box stretch with PVC x 5 exhales
3 eccentric pull ups
Kang squats x 5 reps




WOD
"New Year's Day Throwdown"
Team of 3
each person completes 5 rounds switching off each minute
15:00 EMOM
5 thrusters 95/65 75/55 45/35
5 TTB or hanging knee raises
max cals bike



Part 2
12:00 time cap- each person lifts their heaviest complex
Complex
1 snatch
1 hang snatch
1 overhead squat
*snatch can be squat or power
*team score is total of the 3 max lifts

12.31.2021 No Open Gym tonight

Warm Up
2:00 cardio
then
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



Strength
hip thrusts
3 x 8 reps @ 80% your deadlift max

Between hip thrust reps complete:
10 each side touchdown squats
KB side bends



WOD
"2021"
15-12-9-6-3
unbroken cleans- power or squat
each set you increase weight- must remain unbroken- no dropping the barbell