10.29.2021 Girl Party Tonight 5:30

row 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges with feet on the box
20 band pull aparts
row 300m

Strength
Back squats
4 reps @ 65%
3 reps @ 75%
4 sets of 2 reps @ 80%
then

Bench press
5 x 5 @75%


Does these between sets of bench press:

25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings


WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)

10.08.2021

Warm Up

3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups

WOD

retest Test 6-muscle endurance

5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance ( 25 feet= 1 rep)
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through
rest 60 seconds
1min AMRAP hand release push ups

Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose

09.20.2021

Row/run/bike an easy 3:00

T-Spine Stretch on a bench x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps

and then …
Deep Squat Progressions x 5-7 reps

Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility
banded lat stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side


Strength
Front Squat 00X1; 6,6,6,6; rest 2:00-2:30 between sets



WOD
"I don't want to go home"
9-6-3
thrusters 135/95
push ups

Rest 3:00

3-6-9
clusters 155/105
hspu or handstand walk 25 feet

06.22.2021

Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups



Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups



Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose

05.14.2021

Warm up
Bike or Row for 3:00
quadruped shoulder taps with a 3 second pause x 10/side
wall supported deadbugs x 10/side


Wrist warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1. Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2. Wrist Rolls (10 reps)

3. Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4. Wrist Rolls (10 reps)

5. Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)


Moblity
calf eccentrics
banded ankle dorsiflexion
squat hold with plate


WOD
"Handle with Care"
5 rounds for time
25 feet handstand walk or 50 feet bear crawl- hips stay low- you need to bear crawl forward for 25 feet and then backward for 25 feet
4 front squats @ 75-80% of your clean weight
3 ring rows
3 pull ups- kip
3 C2B pull ups or bar muscle ups or 3 strict pull ups with slow descend
run 400m

03.18.2021

Hot Start
row 300m
10/side reverse lunges
10 v -ups
10/side lateral box step ups
10 drop squats
row 300m



Primer- bullet your back
3 sets
A. barbell rows x 8- pick a weight making the prescribed reps difficult but doable with a minimal amount of momentum used

B. prone swimmers x 3 reps

C. banded lat rows with KB x 10 reps -focus on pulling your elbow back towards your hip. This will help engage lats more. Use a lighter weight (10-30#) and adjust band tension to make the row difficult.



Strength- Deadlift
8-6-4-2-2
55%-65%-75%-85%-85%


WOD
"Mysterious Ways"
4 rounds
2:00 on 1:00 rest
4 power cleans 155/105 135/95 115/75
4 burpee box jump overs
20 feet handstand walk or 30 plank shoulder taps
max reps abmat sit ups

02.15.2021

Warm Up
2 rounds
10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions

Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps



Glute Focus- mini bands
banded glute bridges x 15
banded clam shells at the top of a bridge x 15
banded cha cha x 7 each side
banded air squats x 10- slow to fast



Strength
front squats 3 x 3 reps @78%
back squats 4 x3 reps @73%



WOD
For Time
"BeeBee"
25 power cleans 135/95 115/75 95/65
20 feet handstand walk or 24 handstand marches
15 thrusters
10 HSPU
5 clusters
5 strict HSPU or 5 strict pull ups

Cool Down
1:00 butterfly stretch
30 seconds each side couch stretch
1:00 child's pose