03.31.2022

Warm up
2 sets
1:00 row
20 banded lat pull downs
10 DB strict press
10 DB windmills



Lats to Fly
20 reps prone PVC lift offs
then
3 sets
A. 10 x hollow rower sliders- begin in hollow body, feet on the seat of the rower, and open and close shoulders to gain movement. Do NOT bend or pike at hip or sage in the middle. Fingers spread and hands turned about 5-10 degrees

B. 10 x hanging active shrugs for pull up strength- full grip on the pull up bar, hands just outside the shoulders. Active means create space between our ears and our shoulders by pulling the bar down. Ribs are tucked.


Strength
3 sets of 8 reps seated Z-press
3 sets of 8 reps each side DB curls



WOD
"Back to Back"
15:00 EMOM
min 1- shoulder to overhead x 8 reps 135/95 115/75 95/65
min 2- burpee box get overs x 8 reps 48"/40"
min 3- KB swings x max reps* for 45 seconds 53/35

*record reps*

03.30.2022

Warm Up
2 sets

Run 100m- fence and back
5 hang power cleans
5 front squats
5 kip swings


Bullet proof shoulders
2 x 10 reps lat eccentrics with PVC and a small plate on the PVC
then
2 rounds
6 reps reach, roll and lift
30 seconds of alternating bottoms up KB press- hold the KB at 90 degrees with the bottom facing up. Press one at a time alternating the presses.


Skill: handstand work
A. complete handstand holds on the wall or off a box
30 sec - 20sec- 15 sec- 10sec
rest approximately 30 seconds between sets
then

B. complete 2 sets of 20 reps of handstand shift and lift (10 per arm)- get feet on a box in the pike position, first a shift to fingers for balance, THEN LIFT!. You should see two movements: the shift & the lift. The hip moves over the active shoulder.


rest enough to be successful at all reps

helpful hints: higher the box, easier on hamstrings or bend knees if you have tight hamstrings & not able to get shoulders stacked over wrists because of lack of mobility



WOD
"Fibannoci Triad"
For Time
Run 400m
1-1-2-3-5-8-13-21
power cleans
front squats
TTB or hanging knee raises
Run 400m

RX 115/85
INT 95/65
SC 75/55

03.29.2022

Warm Up
2:00 cardio choice
2 rounds
5 each side perfect stretch
10 Kang squats
10 banded PVC RDLs on rig- take an orange band, thread the PVC through and tie the other end to the rig. Perform PVC RDLs with the band providing tension to the movement so you need to use your lats.



Bullet proof shoulders
4 rounds
banded Z-press x 8 reps https://youtu.be/cx8A2AKF_c8
max reps inverted rows- racked barbell on rig- perform a row to the chest (like a ring row)


Strength
deadlift
15 reps @ 50%
10 reps @ 60%
8 reps @ 65%
6 reps @ 70%
6 reps @ 70%


WOD
"Double Down"
For Time
25 DB push press 50/35 35/20
75 DUs or 150 single unders
10 DB hang power cleans
75 DUs or 150 single unders
25 DB deadlifts
75 DUs or 150 single unders
10 DB hang power cleans
75 DUs or 150 single unders
25 DB push press
*use two dumbbells*

03.28.2022

Warm up
2 sets

1:00 cardio
single arm KB OH carry x 100 feet each side
10 Cossack squats
10 KB halos
10 toes to KB- with the KB on the floor, lie down with arms and legs extended, hang on to the KB. Raise your toes to the KB and back to the floor.


Bullet proof shoulders
2 rounds
A. 20 seconds active hang on the pull up bar
B. 20 seconds ring pulses- start in a ring support hold and let your rings move out just slightly and then squeeze them back into your legs. Move out and back, keeping your body tight. Scale by just holding a lock out on the rings for 20 seconds.
C. 8 reps single arm down dog per side- https://youtu.be/qvckO71lF90 You can keep your hand planted on top of a 45# plate



Strength
2-3 sets
A. landmine snatch high pull x 10/side https://youtu.be/GSU6pLp1zQc
B. landmine rotational clean and press x 10/side https://youtu.be/z1xow-7R4GA
C. landmine single leg RDL x 5/side- heavy

WOD
"Who's That Lady?"
For Time
15/12 cals row
15, 12, 9, 6, 3
pull ups
push ups
sit ups
air squats

03.26.2022 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 power cleans
3 front squats
3 strict press
3 air chair swings or kip swings
20 second handstand hold



WOD
"Blueberry"
with a partner
6:00 AMRAP
12 deadlifts 155/105
6 pull ups
6 cals bike

6:00AMRAP
9 front squats 135/95
4 C2B pull ups
6 cals bike

6:00 AMRAP
6 S2OH 115/85
3 bar muscle up
6 cals bike

03.25.2022

Warm Up
3:00 cardio
2 sets
banded monster walks x 20 reps forward/backward
banded lateral walks x 10 reps each direction
banded squats x 10 reps



Lats to Fly
3 rounds
1. 30 seconds banded hollow hold pulldowns- lay on the floor- band tied to rig. Get into the hollow hold position or bent knee hollow position for scaled. Start with straight arms and tension on the band and pull down to the hips while holding the hollow position.

2. 30 seconds standing arch/hollow with a band. Band is tied up higher on the rig- step away from the rig so you are facing out. Keep palms facing forward to engage lats. Pull rib cage down & tuck pelvis to generate the hollow. Do not break shoulder angle or bend at hip



Strength
Front squats
5 reps @65%
3 reps @ 75%
2 reps @80%
1 rep @85%
1 rep @90%
1 rep @95%

WOD
"Power Move"
For Time
24 power cleans 115/75 95/65 75/55
60 DUs or 90 single unders
18 power cleans
30 DUs or 45 single unders
12 power cleans
15 DUs or 25 singles

03.24.2022

Warm Up

2 sets
10/7 cals row
5 donkey kicks to burpee- in a tall plank, shoot your feet back to the top of the box and then shoot them back underneath you to stand up from the plank
10-20 Double unders
30 second handstand hold



Lats to Fly
First warm up with 20 prone PVC lift offs
then
4 rounds
A. 20 x Standing hollow body banded lat pull downs
B. 5 each letter with light plates- IYT- while laying on a bench


WOD
"Interstate Highway"
For Time
Buy In: 50 10m shuttle runs
4 rounds
15 devil's press 50/35 35/20
30 wall balls 20/14
Buy Out: 50 10m shuttle runs
Time Cap 30:00