01.24.2022

Warm Up
cardio 3:00
20 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups


Primer
2 sets

8 each side single leg RDL- moderately heavy KB- slow tempo
20 glute lifts MoveU (@moveu) • Instagram photos and videos
10 each side banded step outs- yellow band around the feet

Strength
Deadlift week 9
70%x5x5, 70%x5+
last set leave 2-3 reps in the tank



At Home Strength
3 sets
A. split stance DB RDL; 30X1; 6-8 leg
B. good morning jump; 6-8 reps- slow on the hinge and then explode up for max height https://youtu.be/uiKGpJVpMN8



then...
3 sets
A. single leg DB RDL; 30X1; 6-8 per leg
B. single leg DB hip thrust; 20X0; 8-10 per leg https://youtu.be/KW7yo5x7-HI


WOD
"Shooter"
8:00AMRAP
8 shoulder to overhead 115/85 95/65 75/55
12 TTB or hanging knee raises


At Home version
Shooter
8:00 AMRAP
8 DB shoulder to overhead
12 v-ups


Post WOD- body maintenance
2-3 sets
30 banded pull aparts
100 feet double KB overhead carry
8 each side KB windmills

01.22.2022 Partner WOD

Warm Up
2 sets of Stuart McGill Big 3
4-6 curl ups
4-6 side plank holds for 10 seconds
4-6 bird dogs
then
2 rounds
5 deadlifts

5 hang muscle cleans
5 strict presses
5 box jump- step downs
5 kip swings or air chair swings





WOD
"Roxy"
partner- divide and conquer- one work/one rest
20:00 AMRAP
16 burpee box jump overs
16 box jumps
16 clean & jerk 155/105
16 bar muscle ups or 20 pull ups or 20 ring rows
16 deadlifts 155/105

At Home- longer cardio burn

“Zachery Tellier”
For Time
10 Burpees
10 Burpees - 25 Push-Ups
10 Burpees - 25 Push-Ups - 50 Lunges
10 Burpees - 25 Push-Ups - 50 Lunges - 100 Sit-Ups
10 Burpees - 25 Push-Ups - 50 Lunges - 100 Sit-Ups - 150 Air Squats

01.21.2022

Warm Up
2 sets
20 lateral banded walks/side
8 split stance KB swings Right
6 single arm KB hang cleans R
4 single arm KB racked squats R
2 single arm KB racked reverse lunges R
repeat movements for Left side


Mobility
4/side perfect stretch walk
8/side hip flexor kicks
10 wide stance rock backs - on elbows in the frog stance for legs


Strength
3 rounds
6 reps each side
1. leg behind goblet squat https://youtu.be/XQkQEC8pWdk
2. single arm KB rack squat with no pause at the top https://youtu.be/Wqg4NY5XAkU
3. goblet kick stand pistol squat https://youtu.be/T2dZZPhY95k
4. KB curtsy squat https://youtu.be/H2Zzn5YJvOk
5. horn grip narrow stance squat https://youtu.be/sZH7bzl52es


WOD
"Stomp"
3 rounds for time
10 front squats 185/135 155/105 115/75 95/65
15 C2B pull ups or 15 pull ups or banded pull ups
50 DUs or 100 single unders

0.20.2022

Warm Up
6:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds

*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans




Gymnastics Skill Work- choose A or B
A. Double unders

1. calf eccentrics 2 sets of 10 reps- lift up with 2 feet, lower with one foot on a bumper plate

2. jumps to a target consistently achieving 3-4" off the ground x 30 seconds

3. jump double clap drill x 30 seconds- keep body tall and jump off the balls of feet.

repeat 2 & 3 for 5 rounds, then 10:1 single unders to DUs x 2:00 practice. You will do 10 singles into 1 double under

B. Bar muscle up drills

1. overhead opener stretch x 1:00 https://youtu.be/Q6zZB48fTVg

2. standing hollow body banded lat pull downs

3.  Jump out of the pool drill from the floor on racked bar and then from a box to the high bar

   1. https://www.instagram.com/p/CMfHxynHsN-/

   2. Arch under the bar jump to support- great explanation of this drill above with video  https://youtu.be/bibf3sF_npg 

4. On a racked barbell, use a green band and practice hips to bar. First practice the hips coming to the bar using straight arms. Then practice the hips to bar with the transition over the bar. Watch the video on the transition. Banded bmu transitions- racked bar https://www.instagram.com/p/CYpBUD0JBpo/
   

5. Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition. Keep your arm straight and press down on the bar. https://www.instagram.com/p/CYpBUD0JBpo/

Cardio EMOM
20:00
min 1- 20 seconds power snatch 75/55 45/35
min 2- 20 seconds bar facing burpees
min 3- 20 seconds thrusters 75/55 45/35
min 4- 20 seconds box jumps 24/20"
min 5- rest

0.19.2022

Warm Up
2 sets
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
30 second handstand hold
10 sets of 3-position arch



Strength
Week *- deload
 Deadlifts—40%x5, 50%x5, 60%x5

Super Set - 3 sets
A. T-bar row using a green band on the landmine barbell x 10 reps https://youtu.be/-4DgImN_G7o
B. Wide grip pull ups x 5- you can band these as well and still practice the wide grip

Super Set- 3 sets
A. seated sled pull x 50 feet
B. donkey kicks to a box x 30 seconds- sub a stack of plates instead of box


At Home Strength
3 sets
A. DB floor press @21X0, 6-8 reps
B. DB push ups x 8-12 reps

3 sets
C. plank to downdog x 8-10 reps
D. seated DB Arnold press @ 20X1, 10-12 reps https://youtu.be/UgvvMUtGUG8



WOD
#justadumbbell
For Time
8 Sets
10 Curls RT/LT arm
10 Shoulder Press RT/LT Arm
10 Bent Row RT/LT Arm

0.18.2022

Warm Up
10:00 continuous movement
10 tall plank shoulder taps each side
Single arm waiter carry x 50 feet each side
10 banded pallof press each side
10 x single arm KB swings each side


Strength
Strict press
6 reps @ 60%
6 reps @ 65%
4 reps @ 70%
4 reps @ 75%

WOD
"And Again"
Part One

10:00 EMOM
min 1- Power Clean x 5 reps 135/95 115/75 95/65
min 2- Burpee box get overs x 8 reps 48/40”

2:00 break

Part Two
for time
4 rounds
2 rope climbs or 4 up/downs
sandbag bear hug carry 100 feet 150/100/70/50
8 deadlifts 135/95 115/75 95/65

0.17.2022

Warm Up
Every 1:00 for 8 minutes alternate between:
banded good mornings, 45 seconds
narrow stance squats (cyclist squat as an option), 45 seconds
push ups, 45 seconds
row, 45 seconds


Strength
back squats
5 reps @ 65%
3 reps @ 75%
1 rep @ 85%
1 rep @ 85%
1 rep @ 85%


WOD
"Martin"
5 rounds for time
20/15 echo bike cals or 22/17 cals assault bike
20 air squats
immediately into...
4 rounds for time
20/15 cals row or ski
16 DB snatch 50/35 35/20