11.16.2021

Warm Up
2 sets
20 supermans
20 each side banded lateral steps
15 air squats
15 prone shoulder Y's
10 barbell hang muscle cleans 45/35
10 barbell strict press

Mobility
wall slides x 15
prayer stretch x 30 seconds
deep squat plate hold x 30 seconds
thoracic rotations x 5 each side



Strength
A. muscle clean + push press
4 sets- lighter loads for good form


B. power clean + hang power clean + push jerk
warm up 2 sets 55%, 60%
work: 4 sets 65%, 70%, 75%, 80%


WOD
"Moving on Up"
21-15-9
DB thrusters 50/35 35/20
burpees over the dumbbell

15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14

6-3-1
bar muscle ups or strict pull ups
HSPU or boxed piked hspu

10.19.2021

Warm up
2 sets
empty bar clean high pulls x 10
empty bar muscle clean x 10
6 each side curtsy squats
6 each side low switch Cossack squats
6 each side quadruped shoulder taps with a 3 second pause



Primer- 2 sets
1. bottoms up alternating KB press x 6 each side
2. DB Chinese row x 10 each side https://youtu.be/o_Ul5lc7Vkw



Strength- cleans
A. 4 sets of 3 reps tall cleans- light loads, work position and speed
B. 5 sets of 1 squat clean + 3 push jerk @75-85% of your push jerk 1RM



WOD
"Up Down"
5 rounds for time
10 burpee over the bar
5-4-3-2-1
squat cleans at your 80-85%

10.14.2021

Warm Up
2 rounds
100 single unders
20 banded pull aparts
10 each side single arm Cuban Press- light plate or DB

Mobility
front rack stretch x 30 seconds
IYTs each 5 reps
prone swimmers x 5 reps


Strength
A. Power Clean 60% of 1RM T&G warmup
1:30 EMOM
#1: 8 reps = 6 singles > 2 T&G
#2: 8 reps = 4 singles > 4 T&G
#3: 8 reps = 2 Singles > 6 T&G
#4: 8 reps = 8 T&G

B. 4 sets of 3 power cleans + 1 push jerk @ 75-80%


WOD
"Double Stuffed"
12:00 AMRAP
Run 200m
6 box get overs 48/40"
8 thrusters 115/75 95/65 75/55

10.06.2021 Partner WOD

Warm Up
2 rounds
2:00 row- pick up the pace on the last 30 seconds
10 rower pike ups
10 Russian baby makers
5 each underswitch to crab reach




Strength
A. 5 sets of 3 behind the neck split jerks @ light weight
take a 3 second pause in the catch

B. 5 sets of 3 power clean + 1 push jerk
all sets at 70-75% of max clean & jerk


WOD
"Powerhouse"
with a partner- switch when the sled pull is complete
15:00 AMRAP
A. sled pull x 50m + 2 plates on sled
B. AMRAP
5 power cleans 135/95 115/75 95/65
4 each side lateral hops over the barbell
*partner A works on the sled pull while partner B completes as many rounds as possible of the power cleans and lateral hops. Total hops = 8 reps. Score is how many rounds and reps of the AMRAP

09.23.2021

Warm up
3 sets
30 seconds single unders
8 barbell good mornings
20 seconds hollow rocks
8 barbell Kang squats


Barbell warm up
3 reps of everything
high hang clean extension
high hang clean high pull
high hang power clean
high hang squat clean
repeat all movements from the hang position

complete 3 reps of the following
strict press
push press
push jerk
split jerk


Strength
A. push jerk behind the neck in split
5 sets of 5 reps- light weights
2 seconds pause in the catch position

B. 5 sets
1 power clean
3 push jerks
65-70%

C. 5 sets

1 clean & jerk @70-80%

WOD

"Run Free"

sled pull sprints

3 rounds

starting at the small dumpster- behind our normal start line

sprint with your sled- about 30 seconds to the fence

return the sled to the start by reverse dragging it back

women add 20# to the sled

men add 50# to the sled

Rest about 2:30-3:00 between rounds


Core
10-8-6-4-2
dual DB/KB leg lowers
Dual DB/KB Turkish sit ups
dual DB/KB flutter kicks x 2

06.29.2021

Warm Up
2 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm


Skill: 3 sets of

A. RNT (Reactive Neuromuscular Training) split squat x 6-8 each side
start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
B. Single arm OH carry 50'/side




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 power clean
1 push jerk


Strength
hang clean + clean- practice squatting these
for 8 sets @ 55-60-65-70-75-80-85-85+%

strict press
3 sets of 5 reps @ 70-75% (last time we did 3 x7 @ 65-70%)



WOD
"UP!"
For Time
50m dual KB overhead carry 35/26
400m run
50 KB swings 53/35
400m run
50m dual KB overhead carry 35/26

12.31.2020

Hot Start shoulders
100 single unders
then
15-12-9-6
tall plank shoulder taps
tall plank knee to elbow
underswitch to crab reach https://youtu.be/Yrgx959kdME


Primer MARCUS FILLY (@marcusfilly) • Instagram photos and videos
leg pump 2-3 sets with one heavy DB
1. 10/arm single arm rack tall kneeling to standing
2. 10 crush grip Jefferson curl
3. 10 hammer grip good mornings




"All out of ideas"- come in and sweat!
Complete as many rounds as possible in 25 Minutes

5 Hand Release Push Ups
10 Pull Ups
15 Box Jumps
20 Ab Mat Sit Ups
25 Burpees
5 Power Snatch
10 Front Squat
15 Power Clean
20 Push Jerk
25 Deadlifts

Barbell Recommendations
RX 95/65
Intermediate 75/55
Scaled 65/45