
workout of the day
02.23.2022
WOD
"Slippery When Wet"
8 rounds for time
1 rope climb or 2 up/downs
200m row
3 clusters 135/95 115/75 95/65
Warm Up
Every 1 minute for 9 mins, alternating between
12/8 cals bike
10 DB squats + 10 DB push press
20 superman extensions
Mobility
IYTs with light weights x 10 reps each letter
inchworm + push up + walk back to deep squat + thoracic rotation each side x 5 reps
Primer https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1. foot position- you can practice this while sitting on a box
2. jumping to the rope- jump and grab with straight arms, hang tall and then knee raise. Have a subtle lean back coming from pushing straight arms down. Scoop the feet in towards the butt.
3. rope on the pull up bar- practice getting your feet on the rope and taking that first pull
WOD
"Slippery When Wet"
8 rounds for time
1 rope climb or 2 up/downs
200m row
3 clusters 135/95 115/75 95/65
0.18.2022
WOD
"And Again"
Part One
10:00 EMOM
min 1- Power Clean x 5 reps 135/95 115/75 95/65
min 2- Burpee box get overs x 8 reps 48/40"
2:00 break
Part Two
for time
4 rounds
2 rope climbs or 4 up/downs
sandbag bear hug carry 100 feet 150/100/70/50
8 deadlifts 135/95 115/75 95/65
Warm Up
10:00 continuous movement
10 tall plank shoulder taps each side
Single arm waiter carry x 50 feet each side
10 banded pallof press each side
10 x single arm KB swings each side
Strength
Strict press
6 reps @ 60%
6 reps @ 65%
4 reps @ 70%
4 reps @ 75%
WOD
"And Again"
Part One
10:00 EMOM
min 1- Power Clean x 5 reps 135/95 115/75 95/65
min 2- Burpee box get overs x 8 reps 48/40”
2:00 break
Part Two
for time
4 rounds
2 rope climbs or 4 up/downs
sandbag bear hug carry 100 feet 150/100/70/50
8 deadlifts 135/95 115/75 95/65
12.24.2021 Classes at 8 and 9am Partner WOD
WOD
with a partner
"3 Stages"
on the 0:00
8 power snatch 155/105 135/95 95/65
4 rope climbs
6 power snatch
3 rope climbs
4 power snatch
2 rope climbs
on the 12:00
3 rounds
27/21 cals row
10 devil's press 50/35 35/20
on the 24:00
3 rounds
9 bar muscle up/ 9 C2B pull ups/ 9 pull ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"
Warm Up
3 sets
6 single leg RDLs right
5 single leg DB clean right
4 single arm DB rack reverse lunge right
3 single arm DB thruster right
repeat all for left side
Primer
2 sets
banded hollow pull downs x 15
hip hurdles x 10/leg
PVC prone lift offs x 15
Snatch warm up
3 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
sots press
WOD
with a partner
"3 Stages"
on the 0:00
8 power snatch 155/105 135/95 95/65
4 rope climbs
6 power snatch
3 rope climbs
4 power snatch
2 rope climbs
on the 12:00
3 rounds
27/21 cals row
10 devil's press 50/35 35/20
on the 24:00
3 rounds
9 bar muscle up/ 9 C2B pull ups/ 9 pull ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"
11.17.2021
WOD
"That's Bizarre"
For Time
2-4-6-8-10
power snatch 135/95 95/65 75/55
after each set complete
300m row + 1 rope climb or 3 strict pull ups
Warm Up
2 sets
400m ski/bike/row
5 barbell muscle snatches
5 OHS
10 alternating single leg v-ups each side
10 bird dogs each side
Mobiltiy
2 sets
1. squat Y's x 5 each side
2. empty barbell or PVC Sots press x 5
then...
3. robust shoulders: 3 movements with an orange band x 10 reps each
https://www.instagram.com/p/B3N6eUMnnaz/
Strength
5:00 EMOM
2 power snatch @ 70%
Rest 1:00
5:00 EMOM
1 snatch (power or squat) @75-80%
Rest 1:00
10:00 E2MOM
1 snatch @90+%
WOD
"That's Bizarre"
For Time
2-4-6-8-10
power snatch 135/95 95/65 75/55
after each set complete
300m row + 1 rope climb or 3 strict pull ups
06.11.2021
WOD
"Listen Up"
13:00 AMRAP
1 rope climb or 3 strict pull ups
3 squat snatch 135/95 95/65 75/55
15 skaters in total
300m run
Warm up
100m run
3 x DB complex
100m run
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI
100m run
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).
Mobility:
IYTs prone x 10 each letter with a 3 second squeeze at the top
Gymnastics Core Work
https://www.instagram.com/p/B9Ukh5gFMtw/
With band for resistance:
Each round you will increase ONLY the V-ups by 5 reps:
*watch V-Up in video on execution - upper body stays in hollow, so it’s more like a “leg lift”
.
Round 1:
5 sec hold
5 rocks
5 V-Ups
.
Round 2:
5 sec hold
5 rocks
10 V-Ups
.
Round 3:
5 sec hold
5 rocks
15 V-Ups
.
Round 4:
5 sec hold
5 rocks
20 V-Ups
Rest as needed to complete all rounds
*scale numbers appropriately to fitness level.
Snatch warm up- empty barbell- 5 reps of each
https://www.instagram.com/p/CNDRbI2H7ZW/
1. snatch grip RDLs
2. snatch grip high pulls- from the tall position
3. behind the neck strict press
4. OHS
5. snatch grip deadlift- to the power position, not full extension- keeping shoulders over the bar
second part
1. snatch first pull
2. snatch high pull from below the knee
3. tall snatch
4. snatch balance
5. high hang snatch
6. hang squat snatch below the knee
WOD
"Listen Up"
13:00 AMRAP
1 rope climb or 3 strict pull ups
3 squat snatch 135/95 95/65 75/55
15 skaters in total
300m run
02.23.2021
WOD
"JJ Watt"
On a running clock
at 0:00
5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans
4 bar facing burpees
5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans- below the knee
2-3 bar muscle ups/ 2-3 strict pull ups/ 5 ring rows
5:00 EMOM
1 rope climb/ 3 strict ring dips/ 2-3 strict pull ups
2 touch and go power cleans
3 box jump overs 30/24" or shorter box (bench) and clear the box- no touching
at 18:00 on the clock
take 12:00 to build to a heavy 1 rep power clean
*record both weight on clean*
Warm Up
3 sets (6:00)
start on the right side only for all three movements
20 seconds each side banded hip thrust clam shells
20 seconds quadruped thoracic rotations
20 seconds greatest stretch alive
repeat for the left side
Warm Start- 2 rounds, one with PVC, one with empty barbell
5 Kang squats
5 presses from behind the neck
5 hang power cleans
5 tall cleans
WOD
"JJ Watt"
On a running clock
at 0:00
5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans
4 bar facing burpees
5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans- below the knee
2-3 bar muscle ups/ 2-3 strict pull ups/ 5 ring rows
5:00 EMOM
1 rope climb/ 3 strict ring dips/ 2-3 strict pull ups
2 touch and go power cleans
3 box jump overs 30/24" or shorter box (bench) and clear the box- no touching
at 18:00 on the clock
take 12:00 to build to a heavy 1 rep power clean
*record both weight on clean*
03.09.2020
WOD
4:00 AMRAP
20 air squats
10 TTB or hanging knee raises
4:00 Rest
4:00 AMRAP
5 DB push jerks 50/35 35/20
1 rope climb
Warm Up
3:00 cardio choice
then...
5 x deep squat rotation to each side + inchworm with push up
10 x alternating reverse lunge + twist over the leg that's in front
5 x each direction banded walks in a square
then...
2:00 cardio choice
10 push ups
10 scap pull ups
then...
1:00 squat hold
Mobility: hip warm up
https://www.instagram.com/p/B9Wyi1GHAdl/
1. band hip airplanes
2. band kick backs
3. band knee knockers each side
4. band bridging- feet together, feet wide, feet hip width
Skill: back squat
4 sets of 5 reps @ 14x1 @ 65-70%
WOD
4:00 AMRAP
20 air squats
10 TTB or hanging knee raises
4:00 Rest
4:00 AMRAP
5 DB push jerks 50/35 35/20
1 rope climb
March Movement: Pull Ups
Strength Work
Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work
Option A -Complete 5 sets: 15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
-Complete 5 sets: feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin. Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.
https://www.instagram.com/p/B8WxV2WHIsG/
Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round. rest as needed between rounds.