11.12.2021

https://www.instagram.com/p/CVwBD--gY6o/
Warm Up
Burpee builder - keep adding reps and plates until you can't. Perform 3-4 reps at each level
They call this the Burpee Builder and it helps wake up your hip flexors and hamstrings! The version shown here is an advanced version. You can start by placing your hands on top fo the plate and then bringing your feet to the same plate. Then you can work up to this version with hands on the floor and bringing your feet to the plates.



Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength- 3 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps





Strength
A. muscle snatch x 2 reps for 4 sets

B. snatch sots press x 3 reps for 3 sets

C. hang power snatch + hang squat snatch
6 sets starting at 60% and building load with good form



D. 4:00 EMOM
1 squat snatch @85-90%



WOD
2k row for time


Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows

11.01.2021

Warm Up
2 rounds

8 Alternating Bird Dogs (3 sec hold at top)

5 1-arm Walking KB Swing (each side)

15 second Standing Straight Leg Hold (each side)

30feet  Mixed Carry - Waiter-Overhead (each side)

Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/
deep squat progression x 5 reps



Strength
A. 6 sets of snatch position work @ 65-75%
1 high hang power snatch
1 hang squat snatch
1 squat snatch

B. 4:00 EMOM
1 squat snatch @ 80-85%


WOD
"Snake Bite"
21-15-9
power snatch 115/75 95/65 75/55
pull ups or ring rows


Thoracic Mobility

1. prayer stretch on the floor - this looks exactly like the child's pose. I want you to keep your hands together while doing this stretch. Hold for 5 deep breaths
   

2. prayer stretch on the foam roller- same stretch with your arms extended on the roller with thumbs pointing up. Hold for 5 deep breaths
   

3. open book stretch- this will work on rotational capability. lay on your side with top leg over the foam roller. Hands extended out together. Open the top arm and hold for 10 seconds.
   

4. box stretch with PVC- this one we have done numerous times at the gym. Focus on elbows close, hands in a V position. Arch the back. Take 5 deep breaths
   

Lumber spine stability- with a light band on the rig at hip height, face away from the rig.  Get into a small squat, brace your core and maintain that braced back while you raise one arm out about chest height.  The band provides some resistance.  If you start to over extend in the lower back, you are losing the bracing and moving the arm too high.

10.21.2021

Warm Up
2 rounds
50 single unders
20 band pull aparts
10 single arm Cuban press each side- use your plates for mobility for this



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I


Primer https://www.instagram.com/p/CUGEjPklNue/
Try this first with barefoot and then with lifting shoes
5 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat




https://www.instagram.com/p/CU5dCzZvUxH/

Strength
snatch positional strength
A. 4 x 2 reps pause snatch @ 55-65%
pause for 2 sec at 1" off the floor, at the knee and then finish with a snatch pull

B. 4 x 1 rep squat snatch @70-80%

C. 4 x 3 reps snatch grip deadlift @ 90-95%


Strength
back squats
warm up
4 reps @ 60%
4 reps @ 70%
2 sets of 2 reps @ 75%


WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed

09.15.2021

Warm Up
2 rounds
200m run
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs



Strength
3 sets
DB single leg step ups x 10 reps
inverted rows x max reps 20 seconds
1:00 deep squat hold



snatch primer
A. snatch press in receiving position 3 sets of 5 reps
B. muscle snatch 3 sets of 3 reps building load



5:00 EMOM
1 hang power snatch
1 squat snatch



WOD
"Follow You Down"
15:00 EMOM
min 1- box jump overs x 10 24/20"
min 2- TTB x 8 reps or hanging knee raises
min 3- squat snatch x 3 build load starting at 60%

06.11.2021

Warm up

100m run

3 x DB complex
100m run

10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI
100m run
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).



Mobility:
IYTs prone x 10 each letter with a 3 second squeeze at the top




Gymnastics Core Work
https://www.instagram.com/p/B9Ukh5gFMtw/
With band for resistance:⁠
Each round you will increase ONLY the V-ups by 5 reps:⁠
*watch V-Up in video on execution - upper body stays in hollow, so it’s more like a “leg lift”⁠
.⁠
Round 1:⁠
5 sec hold⁠
5 rocks⁠
5 V-Ups⁠
.⁠
Round 2:⁠
5 sec hold⁠
5 rocks⁠
10 V-Ups⁠
.⁠
Round 3:⁠
5 sec hold⁠
5 rocks⁠
15 V-Ups⁠
.⁠
Round 4:⁠
5 sec hold⁠
5 rocks⁠
20 V-Ups⁠
⁠
Rest as needed to complete all rounds⁠
*scale numbers appropriately to fitness level.⁠


Snatch warm up- empty barbell- 5 reps of each

https://www.instagram.com/p/CNDRbI2H7ZW/
1. snatch grip RDLs
2. snatch grip high pulls- from the tall position
3. behind the neck strict press
4. OHS
5. snatch grip deadlift- to the power position, not full extension- keeping shoulders over the bar


second part
1. snatch first pull
2. snatch high pull from below the knee

3. tall snatch
4. snatch balance
5. high hang snatch
6. hang squat snatch below the knee





WOD
"Listen Up"
13:00 AMRAP
1 rope climb or 3 strict pull ups
3 squat snatch 135/95 95/65 75/55
15 skaters in total
300m run

06.02.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dogs


Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS

Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 1 snatch balance- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 squat snatch start with 60-65% your 1 RM and build


WOD
"Double Oly"
16:00 EMOM
min 1- clean & jerk x 6 reps 115/85 95/65 75/55
min 2- bike cals x 12/10 or 10/7
min 3- power snatch x 6 reps 115/85 95/65 75/55
min 4- burpee box jump overs x 8 reps 24/20" or 6 reps

03.17.2021

Warm Up
https://youtu.be/Yo55p6k0oIA
squat flow - 4-6 reps of each movement for 2 rounds
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot


Primer
empty bar

3sets
OHS x 5 reps

2 sets
front squat x 5 reps @ 2210

2 sets
1 1/4 front squats x 5 reps


Strength- Front squats
5 sets of 2 reps
set 1- 75%
set 2- 80%
sets 3-5 85-90%


WOD
"Smells Like Teen Spirit"
10 rounds for time
1 squat snatch 135/95 115/75 95/65
3 clean & jerk -same weight
15 DUs or 30 single unders
RX + 155/105