02.01.2022

Warm Up
2 sets
15/10 cals row
30 air squats (10 narrow, 10 normal, 10 sumo stance)
20 barbell bent over rows
10 alternating leg v-ups
5 inchworms



Mobility
banded lat stretch x 30 seconds each side

wrist warm up- 5-10 reps of each movement
1. fingers pointing back- rock backs
2. fingers pointing forwards- rock backs
3. on the back on hands, finger curl ups
4. staggered hands, rock side to side
5. wrist roll ups
https://www.instagram.com/p/CTXXfvVAJMg/



Strength
jerks
2 push jerks + 1 split jerk
take 15 minutes to build to your heaviest



At Home Strength
3-4 Sets
1. Dual Dumbbell Z Press; 30X1; 6-8/arm
rest 10 sec
2. Dual Dumbbell Push Press; 30X0; 8-10reps
rest 30 sec
3. Pronated Strict Pull Up; 31X1; 5-7reps OR push ups; 31X1
rest 60 sec and back to 1



Primer
9:00 EMOM
min 1- banded lat pull downs with PVC x 20 reps
min 2- narrow stance squats or pistols x 10 reps or 5/side
min 3- hollow hold x 30 seconds



WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats



Triple Tuesday at Home
9:00 AMRAP
5 candlestick rolls to a sit up or to a jump up (like a get up we do in class)
7 V-ups
9 air squats

01.31.2022

Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex
3 hang muscle snatch
3 hang power snatch
3 power snatch



Strength
A. 4 sets of snatch press in receiving position x 3 reps- light load for position work

B. 4 sets of high hang squat snatch x 3 reps @ 50-60%

C. 4 sets of hang squat snatch x 2 reps @ 70-75%



AT Home Strength
Every 3:00 x 5 sets

10 DB goblet squat + overhead reach- light load- https://youtu.be/8-oAe9aOl-U
8 Hang DB Snatch @ 53/35lbs R
8 Hang DB Snatch @ 53/35lbs L



WOD
"All my favorites"
For Time
200/175m row
5 thrusters 115/85
400/350m row
10 thrusters
600/500m row
15 thrusters
800/650m row
20 thrusters

01.29.2022 Partner WOD

Warm Up
2:00 cardio
then
2 sets
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



WOD
"Knuckle Head"

with a partner, divide and conquer, one work- one rest

18 Minutes As Many reps As Possible:
16 Alternating DB Snatch 50/35 35/20
10 DB Step Ups 50/35 35/20
16 Toes to Bar or hanging knee raises
10 Single Arm Alternating Devil Press 50/35 35/20
16 Box Jumps 24/20 inches


-Immediately into-
10 Minutes to Build up as heavy as possible:
1 Rep Clean
partners work together to lift to their heaviest clean- squat or power

01.28.2022

Warm Up
Cardio 2:00
10 narrow stance squats
10 prone swimmers
5 yoga push ups



Primer
8 Cuban press
5 banded Y-face pulls

3 sets
1 Turkish get up + 50 feet overhead carry each side

5 each side squat Ys
10 of each IYTs




Gymnastics Skills
handstands
Cues:

• hands shoulder width

• fingers spread for balance

• press thru ground

• eye gaze near thumbs

• ears inline with arms

• rib neutral

• glutes squeezed

handstand hollow shaping drill: hold on the wall- lower the feet on the wall or the further out your hands are from the wall, the harder the drill is. https://youtu.be/bNRqBqp1Jiw
*walk hands out to create that straight hollow line!

A. Accumulate a total of 2 minutes of the hollow hold in 45 degrees.
B. then rest and do the 30 second wall facing hold to work on shaping and stacking

• take one step up the wall

• squeeze your butt

• tuck rib down

• walk hands forward as you are pushing thru the floor

• ears are covered by the arms

• hollow position, holding that shape

C. 10 sets of 5 second hold handstand kick up- SLOWLY kick up to the wall. Keep shoulder angle open as you place your hands shoulder width apart and transfer weight to feel "balance" on your way up. Once you kick up, hold 5 sec handstand.

• to measure how far away from the wall you should start your kick up, lay on the floor with your hands pressed into the wall. Measure where your hips and feet are. Start at back line, lunge to the next line, and then kick up to the wall.

WOD warm up

Mobility for front rack position: https://www.instagram.com/p/CYkUnNhJ8u-/



Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
One set
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

then with an empty barbell...


2 high hang power cleans
2 high hang squat cleans
2 jerks

2 hang power cleans
2 hang squat cleans
2 jerks

2 power cleans
2 squat cleans
2 jerks


WOD
"Simon Says"
2:00 window of time
9 power cleans 135/95
9 front squats
9 jerks
max reps of gymnastics choice

Rest 1:00

2:00 window of time
7 power cleans 155/105
7 front squats
7 jerks
max reps gymnastics choice

Rest 1:00

2:00 window of time
5 power cleans 185/125
5 front squats
5 jerks
max reps gymnastics choice

Rest 1:00

2:00 window of time
3 power cleans 195/135
3 front squats
3 jerks
max reps gymnastics choice

01.27.2022

Warm up
2 sets
200m cardio
10 PVC pass throughs
5 good exhales in the PVC box stretch
30 seconds each side perfect stretch
30 seconds box jump, step down


Strength
bench press
10 reps @ 50%
7 reps @ 60%
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%

*at home- single arm alternating DB bench press- hold one DB overhead and then press with the other DB. Alternate that.

between reps of bench, perform 8 each side bird dog rows- heavy DB


WOD
"Award Winning"
5 rounds for time
20 box jumps 24/20"
25 feet handstand walk or 50 feet scooter walk
10 dual DB deadlifts 50/35 35/20

At Home version
5 rounds for time
20 box jumps or stair jumps or 30 jumping jacks
25 feet crab walk + 25 feet bear crawl
10 dual DB deadlifts

01.26.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Strength
hip thrusts
3 sets of 5-6 reps @ 90% your DL max

AT Home- DB single side hip thrusts 5-6 reps each side

between sets complete one round
5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round



WOD
"Lancelot"
5 rounds
2:00 AMRAP
20 cals bike
max reps air squat with vest or plate
Rest 2:00

1.25.2022

Warm Up
2 rounds

50 skips around the gym
20-30 second handstand hold
10 each side single arm strict press
10 each side single arm OHS or front rack squat
30 second banded ankle stretch



Strength
front squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @95%
1 rep @95%



At Home Strength
12:00 EMOM
min 1- curtsy box step downs x 5/leg @30X0
min 2- 20 standing calf raises (10 each side)
min 3- 4-6 reps cyclist goblet squats; @31X1




WOD
"How fast can you go?"
21-15-9
hang squat clean 95/65 75/55 45/35
7-5-3 wall walks


At Home
21-15-9
DB hang squat cleans- two dumbbells
7-5-3 wall walks


Post WOD
2-3 sets
10 each side touchdown squats or pistols
wall sit hold 1:00
arch hold 1:00