04.08.2022

Warm Up
2 sets
10 cals cardio
5 sprawls- burpee, no push up
100 feet double KB overhead carry

2 sets
5 each side perfect stretch
10 barbell Kang squats
30 second handstand hold

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


Strength
barbell hip thrusts 4 x 8 reps @75% your DL max


WOD

"4EVER"
20 rounds for time
with 2 dumbbells 40/30 30/15
1 devil's press
2 thrusters
3 box step ups 24/20"
4 burpees
*only movement done without DBs is the burpee*

04.07.2022

Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold



Lats to Fly
A. 2:00 of the 3 position arch- this is for quality, not quantity. Prone with arms and legs extended. Lift the opposite arm and leg each side then lift all limbs together. 1 rep= opposite, opposite, together

3 sets
B. 30 seconds kip swings
C. single arm banded lat pull downs x 15 each side


WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round

04.06.2022

Warm Up
Cardio 2:00
3 sets
1. single leg glute bridges x 10 each side + 10 second hold on the last rep
2. McGill curl up x 10 reps- hands underneath your lower back, one leg bent with foot on the floor, the other leg is straight out. Curl the chin to the chest and lift the head slightly off the floor. Hold, feeling your back into your hands, for 3-5 seconds.
3. IYTs with light plates x 5 each letter then 5 prone swimmers



Strength
Back squats + Bulgarian split squats https://www.instagram.com/p/CasLKZ-Atj5/
First complete 3 x 8 reps each side Bulgarian split squats- no weight, then light load, then moderate load
then...
2 x 4 reps back squat @ 65%, 70%
3 x 3 reps back squat @ 80%


WOD
"Choose Wisely"
10:00 EMOM
5 power cleans + 5 shoulder to overhead

• all movements must be unbroken

• you pick the load, record

04.05.2022

Warm Up
2 sets
row or ski 250m
wall facing handstand hold 20 seconds
20 alternating shoulder taps
50 plate jumps- just jump both feet on top of a plate
10 box jump, step downs


Bullet proof shoulders
2 sets
A. active hangs x 30 seconds
B. ring pulses x 30 seconds or ring lock out hold
C. goblet squat & press x 5 reps- in a deep squat, hold a goblet with both hands and raise it over head


Strength
3 sets
A. PVC (thick ones) press x 10 + 30 second hold- use long bands (yellow or red) to attach KB that hang from the ends of the PVC. Strict press for 10 reps and then hold for the time listed. https://youtu.be/tMPSv-CgJco

B. Bent over reverse DB fly x 12 reps https://youtu.be/hf7jnF45N_I

WOD
"Boulevard of Broken Dreams"
Every 5:00 for 30:00
20/16 cals row
10 bupree box jump overs 24/20"
7 TTB or hanging knee raises
2 bar or ring muscle ups or 4 C2B pull ups or 4 strict pull ups

04.04.2022

Warm Up
2 sets
10 alternating single leg v-ups
10 Cossack squats
5 each side DB windmills
5 each side DB OH squats
10 glute bridges




Bullet proof shoulders
3 rounds
30 second KB arm bar/side - use a challenging weight
band upright row x 15 reps https://youtu.be/UVhWe4QfoYM




Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/

Strength
snatch press in the receiving position 4 x 3 reps
A. 3 sets of 2 hang muscle snatch + 2 OHS @ 30-40%
B. 5:00 EMOM 1 pause snatch @ 60-70%
pause 3 seconds at the knee, then snatch
C. 5:00 EMOM 1 snatch @ 75%


WOD
"Walk Up"
5 RFT
3 deadlifts 225/155 185/125 155/105
6 HSPU
50 feet OH walking lunges with one DB 50/35 35/20 (25 feet out and back)

04.02.2022 Partner WOD

Warm Up
8:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds

*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans

Mobility
wrist ups x 10
wrist rolls x 15 seconds
banded lat stretch x 30 seconds/side



WOD
"Wiped Clean"
with a partner for time
150 clean & jerks 135/95 115/75 95/65
every 2:00 starting at 3,2,1, GO complete 10 wall balls each
*wall balls can be done at the same time*

04.01.2022

Warm Up
2 sets
10 barbell strict press
barbell overhead hold, 30 seconds
10 barbell front squats
10 kipping swings
10 tall plank pike toe touches- opposite hand to foot (5/side)



Lats to Fly
Alternate between each drill in descending reps

dragon flags- straight legs, lower and pull back when you are about to lose shape. Scale the movement by bending the knees.
https://youtu.be/04FvC4JcisU
5-4-3-2-1

bird dog rows
10-8-6-4-2

Strength
OHS
6 sets of 3 reps
building load from 60%

WOD
"Venture"
8:00 AMRAP
6 thrusters 95/65 75/55
6 C2B pull ups
6 power snatch 95/65 75/55
6 HSPU