05.02.2022

Warm Up
Every 1 minute for 9 mins, alternating between
12/8 cals bike/row or ski
10 DB squats + 10 DB push press
20 superman extensions


Mobility
banded front rack stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side
inchworm + push up + walk back to deep squat + thoracic rotation each side x 5 reps



Strength
A. front squats
8:00 EMOM
min 0-3- 2 reps @ 55-60-65-70%
min 4-7- 1 rep @ 75-80-85-90%

B. landmine hack squat
4 sets of 10/side https://youtu.be/9VSQomFgQnM

WOD
"Over Over"
21-15-9
shoulder to overhead 135/95 115/75 95/65
box jump overs 24/20"

04.30.2022 Pre- Murph WOD

Warm up
Run 400m
squat flow
5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel



Mobility
thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
2x Through
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone Swimmers


WOD
"Pre Murph"
For Time
30 air squats
10 push ups
10 pull ups
Run 400m
30 front squats 95/65 75/55 or empty barbell
10 push ups
10 pull ups
Run 400m
30 back squats 115/85 95/65 75/55
10 push ups
10 pull ups
Run 400m
*wear a weight vest if you like*

04.29.2022

Warm Up
2 sets
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
30 second handstand hold
10 sets of 3-position arch - prone on the floor, lift left arm and right leg at the same time, then lift the opposite, then lift all together. Keep tension in the glutes.


Bullet Proof Shoulders
3 sets

A. 15 x Lat eccentrics- lie on the bench, knees bent at 90 degrees. Hands supinated grip on the PVC. Slowly extend arms and lower the PVC for a 3 count and then explode up. https://youtu.be/AWBZCrpIMvs

B. 3 x pull up 1 1/4- begin in an active hang. Tension by pulling down on the bar, rib down, glutes squeezed. Hold at the 1/4 pull up, then at the top, then back down to the 1/4 and to full active hang. OR work on a strict pull up.



Strength
deadlifts
8-6-4-2-2
65%,75%,80%,85%,85%


WOD
"Whatever"
12:00 AMRAP
12 TTB
10 power cleans 115/85 95/65 75/55
8 bar facing burpees

04.28.2022

Warm Up
2 rounds
200m row or run
10 Jefferson curls
5 push ups
20 banded lat pull downs



Strength
OH carry x 1:00 each side
rest 1:00
Suitcase carry x 1:00 each side
rest 1:00
repeat above 30 seconds each side

then...
3 sets
A. half kneeling landmine single arm press @3X11 x 8-10 per side https://youtu.be/gwlt8NcXDcI
B. KB swings x 15- American swings if you can
C. yoga push ups x 5


WOD
"Carry Me Away"
3 rounds for time
sandbag carry 50m - pylon and back
10 x sandbag clean and throw over - 48/40" box
10 x get up and over tall box- 48/40"

04.27.2022 Member of the Month

Warm Up

200m jog

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)


Mobility
A. 15 reps each side x reverse active straight leg raises- lie on your back with a band holding the straight leg up in the air while the other leg slowly lowers as far down as it goes while keeping the knee straight.


B. 10 each side hip hurdles- place two hurdles (small objects) on the floor and with a straight leg, lift over the hurdles and back.



Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


Member of the Month "Elsa"
For Time
Run 100m
5 tire flips
5 devil's press 35/25
5 box jumps 24/20"
Run 200m
10 reps of each movement
Run 400m
15 reps of each movement
Run 200m
10 reps of each movement
Run 100m
5 reps of each movement

04.26.2022

Warm up
2 sets
20 each direction banded walks
100 feet mixed KB carry
10 dual KB push press
10 dual KB squats

Primer
A. banded bicep curls - accumulate 75 reps- stand on the band and curl it.

B. Isometric pull up hold x max effort
-pull as low as possible, elbows slightly back, knuckles over bar (strong grip), engage shoulder muscles, hands just outside of shoulders, pull down on rig, hollow body

*you can move between sets of these exercises until you have 3 rounds of the isometric pull up holds completed and the 75 reps of banded curls. If you can't hold for more than a few seconds on the pull up, use a box to help with a "toe-assist" so you can accumulate more time under tension.





"Only Frans"
For Time:
12-9-6
Thrusters 95/65 75/55 45/35
Pull Ups

[Rest 2 Minutes]

9-6-3
Thrusters 115/85 95/65 75/55
3-2-1 Rope Climbs

[Rest 2 Minutes]

6-3-1
Thrusters 135/95 115/75 95/65
Burpee Pull Ups or bar muscle ups

04.25.2022

Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex
3 hang muscle clean
3 hang power clean
3 power clean


Strength
2 power cleans + 2 hang power cleans
set 1 @ 60%
set 2 @ 65%
set 3 @ 70%
1 power clean + 1 hang power clean
set 4 @75%
set 5 @75%


Clean Pulls
2 sets x 3 reps @ 75-80%
4 sets x 3 reps @ 90-110%
https://youtu.be/VF-hqxyLly4


WOD
"Fast 8"
AMRAP 8:00
40 DUs or 80 SUs
12/10 cals bike or row
10 burpee box jump overs 24/20"