
workout of the day
10.29.2021 Girl Party Tonight 5:30
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)
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)
10.26.2021
WOD
"Rest in Peace"
E2MOM - as long as possible
2 rounds
3 thrusters 95/65
3 HSPU
add one rep each round until you can't complete full rounds before time
Warm up
2 rounds
Run 200m
10 prone PVC lift offs
5 prone swimmers
2 rounds
5-10 push ups
30 second handstand hold against wall
Wrist Warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ 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)
2️⃣ Wrist Rolls (10 reps)
3️⃣Plank 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)
4️⃣Wrist Rolls (10 reps)
5️⃣Extended 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)
6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)
WOD
"Rest in Peace"
E2MOM - as long as possible
2 rounds
3 thrusters 95/65
3 HSPU
add one rep each round until you can't complete full rounds before time
Post WOD
2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos
Still have time...
3 sets
Turkish sit ups x 30 seconds
rest 30 seconds
hollow hold flutter kicks x 30 seconds
rest 30 seconds
07.06.2021
WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles
Warm up
400m run
2 rounds
10 skaters/side
10 single leg stance with KB pass/side https://www.instagram.com/p/CQTiOnRM65-/
10 glute bridges
Strength
3 sets
landmine RDL + row- leave the foot off the floor the entire time/side x 8 @31X1
landmine Turkish sit ups/side x 8
banded hamstring curls x 20
WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles
Post WOD
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings
07.02.2021
WOD
"Let Me See You Do It"
4 rounds
3:00 AMRAP 1:00 Rest
Run 400m or 300m
max reps*
* odd rounds= max reps DB manmakers 35/25
even rounds= max reps tire flips
Warm up
3 rounds
100m run
10 goblet kneeling squats https://www.instagram.com/p/CQeRRoqhBjk/
10 each side single leg stance KB pass https://www.instagram.com/p/CQTiOnRM65-/
10 box jumps
WOD
"Let Me See You Do It"
4 rounds
3:00 AMRAP 1:00 Rest
Run 400m or 300m
max reps*
* odd rounds= max reps DB manmakers 35/25
even rounds= max reps tire flips
Strength
Tempo Front Squats
Front Squat 3131; 3,3,3,3; rest 2-3mins (focus on great positions this week - maintain strict tempo)
Post WOD
2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos
10.14.2020
"Thor"
From 0:00 – 3:00:
2 Rounds:
8 Chest-to-Bar Pull-ups
4 Devil’s Press (35/20#)
From 3:00 – 6:00
2 Rounds:
10 Chest-to-Bar Pull-ups
5 Devil’s Press
From 6:00 – 9:00
2 Rounds:
12 Chest-to-Bar Pull-ups
6 Devil’s Press
TIME CAP: 21:00
… Continue sequence until you no longer complete the reps in the 3:00 clock.
Warm Up
2 sets
5 single arm suitcase DB deadlifts Right
5 single arm DB cleans Right
5 single arm DB push press Right
20m single arm DB OH carry Right
repeat all movements on the Left side
Mobility
10 Prisoner Kang squats
5 yoga push ups
5 each side perfect stretch walk
5 deep squat walk outs + push up
Strength
6:00 EMOM
min 1: DB rear lateral raises x 20- light weight https://youtu.be/Z0HTsZEMedA
min 2: DB hammer curls x 15
min 3: banded lat pull downs x 20
WOD
"Thor"
From 0:00 – 3:00:
2 Rounds:
8 Chest-to-Bar Pull-ups
4 Devil’s Press (35/20#)
From 3:00 – 6:00
2 Rounds:
10 Chest-to-Bar Pull-ups
5 Devil’s Press
From 6:00 – 9:00
2 Rounds:
12 Chest-to-Bar Pull-ups
6 Devil’s Press
TIME CAP: 21:00… Continue sequence until you no longer complete the reps in the 3:00 clock.
Intermediate
From 0:00 – 3:00:
2 Rounds:
4 Pull-ups
4 Devil’s Press (25/15#)
From 3:00 – 6:00
2 Rounds:
5 Pull-ups
5 Devil’s Press
From 6:00 – 9:00
2 Rounds:
6 Pull-ups
6 Devil’s Press
TIME CAP: 21:00… Continue sequence until you no longer complete the reps in the 3:00 clock.
Scaled:
From 0:00 – 3:00:
2 Rounds:
8 Ring Rows
4 Devil’s Press (15/10#)
From 3:00 – 6:00
2 Rounds:
10 Ring Rows
5 Devil’s Press
From 6:00 – 9:00
2 Rounds:
12 Ring Rows
6 Devil’s Press
TIME CAP: 21:00
Core Burner
4 rounds
Tall plank knee to elbow x 10 reps (5/side)
floor wipers x 5 each side
side star plank hold x 15 seconds each side
straight body crunches x 15 reps