02.09.2022

Warm Up
3 sets
1:00 rowing
30 second wall sit
8 silver backs- band on rig, drop into a full squat and then pull the band into your body
5 box jump, step downs


Strength
back squats
3 x 8 reps@ 70%


WOD
CrossFit Open 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box

01.14.2022

Warm Up
One round
45 seconds of each with a 15 second transition
box step ups
rest 15 sec
ring rows
rest 15 sec
scap pull ups
rest 15 sec
PVC platter squats
rest 15 sec
box jumps
rest 15 sec
ring rows
rest 15 sec
kipping swings
rest 15 sec
PVC Kang squats


Mobility
A. 10 x cat/camels
B. 10 x KB behind the back hip hinge
C. 15 x banded PVC hip hinge- tie up band on rig post, string PVC thru, and then hip hinge.


Strength
deadlift week 7
50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
max out reps

WOD
"Cinnamon Roll"
15:00 EMOM
min 1- 5 hang power clean 155/105 135/95 115/75 95/65
min 2- 7 deadlifts 155/105 135/95 115/75 95/65
min 3- 1 squat snatch + 3 OHS 155/105 135/95 115/75 95/65

12.22.2021

Warm Up
Stuart McGill Big 3
two sets
4-6 curl ups (hold 10 seconds)
4-6 side planks (hold 10 seconds)
4-6 bird dogs each side
then...
2 sets
20 air squats
15 banded good mornings
5 strict pull ups
1:00 cardio


Strength- DL week 4- deload
Deadlifts
40%x5, 50%x5, 60%x5

WOD
build to your heaviest complex in 15:00
1 deadlift
1 power clean
1 squat clean
1 hang squat clean
1 split jerk

12.10.2021

Warm Up
2 sets
row 1:00 increasing intensity
5 each side single arm DB thruster
5 each side single arm DB OH reverse lunges
20 lateral box step overs




Mobility
posture exercises
All Posts • Instagram
1️⃣ Half kneeling PVC T spine rotation
2️⃣ Foam roller wall slide
3️⃣ Back to wall shoulder flexion
4️⃣ Prone PVC Y’s
5️⃣ Side lying T spine rotation




Strength
push press
5 reps @ 55%
5 reps @ 62%
5 reps @ 67.5% x 2 sets



WOD
"Manhattan Project"- from proving grounds
For Time
21-15-9
deadlift 95/65
hang cluster 95/65
calorie row

12.04.2021 Partner WOD

Warm Up
10:00 continuous movement
10 steps each side DB death march
15 narrow stance squats
10 each side DB RDLs
5 each side DB strict press
30 second deep squat hold



Primer- 2 sets- empty barbell, then light load
3 clean grip RDLs

3 hang muscle cleans
3 hang power cleans
3 strict press

5:00 EMOM
1 clean deadlift + 1 hang power clean
build load from 65%



WOD
"Sure Thing"
with a partner
Complete 10 round for time
12 deadlift 155/105 135/95 105/75
9 hang power cleans 155/105 135/95 105/75
3 ring or bar muscle ups/5 C2B pull ups/ 5 jumping C2B pull ups
*divide and conquer, one work, one rest

10.07.2021

Warm Up
3 rounds
Run 200m
5 sumo inchworms + push up
15 banded lat pull downs each side
5 empty barbell Kang squats



Primer
staggered stance deadlifts https://youtu.be/y1g9xL5v4_o
3 sets of 6 reps each side-lighter loads, focus on positions

Strength
Deadlift
3 sets
3 reps @ 65%
3 reps @ 75%
3 reps @ 80%

WOD
"Dead Cindy"
5 rounds for time
5 pull ups
10 push ups
15 air squat
Deadlift*
5-4-3-2-1 by round increasing loads starting at 65%

09.16.2021

Warm Up
400m run
Bridge V- walk outs x 10
10 reps bodyweight Kang squats

Hip Flow- 5 reps of each movement

https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..

1. 90/90 hip switches
2. straight leg swing- seated
3. hip switch to kneeling
4. internal knee rotation in a deep squat
5. internal knee rotation to heel sit
6. thoracic rotations in deep squat
7. tall kneeling to deep squat



Primer
2 sets
10 each side wall supported deadbugs
10 each side quadruped shoulder taps with a 3 second pause


Strength
3-4 Sets:
Front Squat 20X1; 2-3reps; rest 15sec
Back Squat 22X1; 3-5reps; rest 2-3mins

WOD
"Think"
10:00 AMRAP
15/12 cal row
9 deadlifts 225/155 165/125 155/115