12.06.2021

Warm Up
10 minute flow
50 feet waiter carry each arm
50 feet suitcase carry each arm
3 Turkish get ups each arm
5 single arm OH squats each arm



Working on great squat form
3 x 10 reps plate squats- we are looking for
1. chest up
2. below parallel
3. flat feet
4. full hip extension at the top

3 x 8 calf eccentrics- on top of a plate, 2 feet up, 1 foot lowering so heel touches the floor


Strength
snatch
5 sets of 1 high hang snatch @50-55%
5 sets of 1 hang snatch @ 60-65%
5 sets of 1 snatch @65-75%

WOD
"Something Like That"
For Time
40 alternating DB snatch 50/35
30 box jump overs 24/20"
20 burpee pull ups

11.16.2021

Warm Up
2 sets
20 supermans
20 each side banded lateral steps
15 air squats
15 prone shoulder Y's
10 barbell hang muscle cleans 45/35
10 barbell strict press

Mobility
wall slides x 15
prayer stretch x 30 seconds
deep squat plate hold x 30 seconds
thoracic rotations x 5 each side



Strength
A. muscle clean + push press
4 sets- lighter loads for good form


B. power clean + hang power clean + push jerk
warm up 2 sets 55%, 60%
work: 4 sets 65%, 70%, 75%, 80%


WOD
"Moving on Up"
21-15-9
DB thrusters 50/35 35/20
burpees over the dumbbell

15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14

6-3-1
bar muscle ups or strict pull ups
HSPU or boxed piked hspu

09.24.2021

400m run
12 box step ups
12 sit ups
200m run
2 rounds
6/side DB high pulls- strict
6/side DB push press

Skill: bar muscle up or chest to bar pull up /strict pull up drills

Chest to bar banded pull downs 2 sets of 15 reps
https://youtu.be/XkBR9ZErYAQ

• begin with tension on band

• engage lats by pulling around slightly then down

• come around the head and scoot those elbows back

Toe assist CTB (or strict) pull ups

Jumping CTB (strict ) pull up with Eccentric

Inverted rows- racked barbell or on rings with feet elevated 3 sets of 8 reps

Feet on the box with a racked barbell (similar to bar muscle up drill) Feet on the edge of the box. Pull around and then into the bar. Ribs down. Pull bar into the chest.

Bar Muscle up drills

1.  On a racked barbell, use a green band and practice hips to bar.  First practice the hips coming to the bar using straight arms.  Then practice the hips to bar with the transition over the bar.  Watch the video on the transition.

Banded bmu transitions- racked bar

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

1.  Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition.  Keep your arm straight and press down on the bar. 

   1. https://www.instagram.com/p/COyc-R1HNO0/

   2. https://www.instagram.com/p/CNnCGXSHVa_/

1.  Jump out of the pool drill from the floor on racked bar and then from a box to the high bar

   1. https://www.instagram.com/p/CMfHxynHsN-/

   2. Arch under the bar jump to support- great explanation of this drill above with video https://youtu.be/bibf3sF_npg

1.  Swinging on the bar-  

Option 1 – (If you do not yet have a consistent Bar Muscle-Up)

Every 15 seconds, for 2 minutes (8 sets) of:

Target Reach Swing + Air Chair Swing x 1 rep

WOD

"All-Star Special"

For Time

3 rounds

10 alternating DB snatch  50/35

3 muscle ups/4 C2B pull ups/ 6 ring rows

2 rounds

16 alternating DB snatch  50/35

2 muscle ups/3 C2B pull ups/ 4 ring rows

1 round

20 alternating DB snatch  50/35

1 muscle up/2 C2B pull ups/ 3 ring rows

04.14.2021

Warm Up
2 sets
20 bodyweight hip thrusts
15 seconds/side single leg hip thrust isometric hold
10 banded lateral plank walk/side - use yellow mini band
5/side banded 3 way wall taps- use yellow mini band
https://www.instagram.com/p/B5x9IM1nMjo/


Pull up work
A. warm up with 1 set of 2:00 standing hollow pull downs
(quality over quantity)
B. toe assist pull ups 5 sets 2,2,1,1,1
C. hanging active shrugs 4 sets of 30 seconds
(To make more difficult you can either jump up to chin over bar then slowly lower with 30 sec at bottom of hang, doing the shrugs. You can also put small weight between thighs or wear weighted vest)
(rest 20sec between sets)

WOD
"Venti"
17:00 AMRAP
20 wall balls 20/14
20 alternating DB snatch 50/35 35/20
20 box jumps 24/20"
20 single arm DB push press 50/35 35/20
20/15 cals row

Cool Down
1:00 bound angle
1:00 each side single leg forward fold
1:00 saddle pose

02.12.2021

Warm Up
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos

2 rounds
▪️20 Wall Squat Knee Abductions with 10 sec squeeze on last rep. Maintain 3 points of contact against the wall (big toe, pinkie, heel) and a 90 degree angle in your knees. Pause for each
abduction and feel constant tension on the band.

▪️10 Cossack Squats. Drive the knee out get off the floor.

▪️15 Single Leg Deadlifts. I keep these light to just warm up my glutes instead of fry them. I’ll do them heavier for less reps at the end of my session. Keep weight midfoot and hips squared up when performing these.

▪️5-10 Tempo Goblet Squats focusing on keeping even weight in the legs and pushing knees forward. Feel those feet flat against the floor.


Mobility
30 seconds front rack stretch
30 seconds child's pose
30 seconds wrist stretches
30 seconds each side ankle stretches


Strength
stamina squats- day 2
back squats 4 sets of 3 reps @ 70%
then
front squats 4 sets of 3 reps @ 75%



WOD
"Isace"
For Time
30 alternating DB snatches
30 alternating DB clean & jerks
RX 50/35
Int 35/20
Sc 25/15

01.05.2021

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press
5/side DB high pulls
5/side DB strict press
2 strict pull ups



Glute Focus- one round
10 banded clam shells/side
10 banded donkey kick backs/side
5 banded cha cha/side



Handstand cues
1. hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. ribs neutral
7. glutes squeezed

Strength
3 sets
A. landmine deficit RDLs x 8/side @31X1
B. landmine press x 8/side @ 2X11
C. handstand hold x 20-30 seconds

At Home Strength- complete the same movements with a single DB

WOD
"Triple Crown"
3 rounds for time
40 DUs or 80 single unders
30 KB swings 53/35
20 alternating DB snatch 50/35 35/20
10 HSPU -sub box piked
20 min time cap

10.03.2020 Partner WOD

Warm up
2 rounds
Run 100m

10 spiderman lunges (5/side)

10 Cossack squats (5/side)

5 yoga push ups




Mobility: https://www.instagram.com/p/BxQoUvAl1VT/
10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers 10/side supine 90/90 hip switches

WOD

"Awfully Chipper"
Partner workout

24:00 time cap
2 rounds
100 DUs

50 single arm DB S2OH
50 TTB
50 alternating DB snatch
50 C2B pull ups
50 goblet step ups
100 DUs

RX 50/35 24/20" box
Int 35/20 24/20"
Sc 25/10 20/16"

TTB scale to hanging knee raises or KB banded TTB drill
C2B pull ups scale to banded pull ups or ring rows