02.17.2022

Warm Up
10 minute flow of:

20 Yard Waiter Carry, each arm
20 Yard Suitcase Carry, each arm
3 Turkish Get Ups, each arm
5 Single Arm Overhead Squat, each arm


Primer
3 sets
scap push ups x 6-8 reps
hand press to plank lean x 3 reps https://youtu.be/MHaDWJswqY4
kick up to wall x 3 reps
handstand hold x 20 seconds



WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes


Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
*Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
*Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
*Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear craw

02.16.2022

Warm Up
2 sets
cardio 1:00, increase pace every 20 seconds
10 behind the neck strict press
10 box jump, step downs
5 push ups
5 box dips

Mobility- squats
A. 10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B. box ankle stretch x 10 second hold for 3 rounds each side
C. sit back on heels x 30-45 seconds



WOD
"Red and Green"
For Time
500m row
50 air squats
400m row
40 sit ups
300m row
30 push ups
200m row
20 walking lunges
100m row
10 burpees


Strength
Front Squats
3 sets of 6 reps @ 75-80%

02.15.2022

Warm Up
2 rounds
250m row or bike
Shoulder taps x 10 each side
wall walk x 1
25 feet perfect stretch walk
10 KB sumo deadlifts
10 KB good mornings



Mobility:
A. prayer stretch on foam roller x 5 deep breaths
B. open book stretch x 5 each side
https://www.youtube.com/watch?v=9LJDGUulS_8 (video explains both foam roller stretches)
C. Modified pigeon with rotation x 5/side https://www.instagram.com/p/Bw3QhUwFm3z/ (last one here)
D. lumbar spine stability x 10 static raises each side


Strength
Deadlift week 12
deload
40%x5, 50%x5, 60%x5


WOD
"Triple Tuesday"

Five 3 Minute AMRAPs (19:00)
3 Deadlifts
6 C2B Pull Ups/ Pull Ups
9 Box Jump Overs 24/20"

*1 Minute rest between intervals

RX Men 1)225 2)275 3)325 4)275 5)225
RX Women 1)155 2)185 3)225 4)185 5)155

Int. Men 1)185 2)225 3)255 4)225 5)185
Int Women 1)125 2)155 3)185 2)155 5)125

Scaled Men 1)155 2)185 3)205 4)185 5)155
Scaled Women 1)105 2)125 3)155 4)125 5)105

02.14.2022

Warm Up
3 sets
50 single unders
5 each side Cossack squats
10 clean grip barbell RDLs
10 barbell strict press



Strength
super set- 3 sets each
A. skull crushers x 10
B. banded face pulls x 15

then
C. DB RDLs x 8 each side @3X11
D. DB alternating Z-press x 8 each side @2020

WOD
"On The Edge"
Every 3:00 for 6 sets
15 wall balls 20/14
15/12 cals bike
8 power cleans 115/85 95/65 75/55

02.12.2022 Partner WOD

Warm Up
2 sets
10/7 cals row
20 dead hang from pull up bar
DB bottoms up press x 8 each side
banded hamstring curls x 15


Barbell Complex
3 rounds
3 clean grip RDLs
3 hang power cleans
3 strict press
*first round empty barbell, second round light load, third round at wod weight



WOD
"Work It"
with a partner
alternating rounds
30:00 AMRAP
RX
3 deadlifts 115/85
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 bar muscle ups

Intermediate
3 deadlifts 95/65
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 chest to bar pull ups

Scaled
3 deadlifts 75/55
3 hang power cleans
3 shoulder to overhead
3 ring rows
3 pull ups

02.11.2022

Warm Up
2 sets
20/15 cals choice
10 wall supported deadbugs each side
30 seconds handstand hold
45-60 seconds wall sit




Strength
Deadlift week 11

50%x5

60%x3

70%x2

75%x1

80%x1

85%x5+

Barbell warm up 

2 sets- empty barbell
2 hang muscle snatch

2 OHS

2 press in the receiving position

2 power snatch

WOD

"Snatch-a-thon"

5 rounds

9 power snatch 95/65

7 power snatch  115/85

5 power snatch  135/95

1:00 rest

02.10.2022

Warm up
2 sets

10/7 cals of your choice
30 second deep squat hold
50 feet each side waiter carry
15 banded face pulls
15 pronated grip band pull aparts
5-10 barbell or bodyweight Kang squats



Strength
Hip Thrusts
3 x 6 reps @95% your DL max
between sets
DB death march x 20 steps- moderate weight 35/20

WOD
"For Quality"
4 rounds
20 KB swings 53/35
30 abmat sit ups
10 each side Cossack squats

Post WOD- body maintenance
2-3 sets
10 each side DB external rotations- light load https://youtu.be/WwyuTrmFPKY
20 banded pull aparts
20 banded bicep curls
20 banded tricep extensions