01.29.2022 Partner WOD

Warm Up
2:00 cardio
then
2 sets
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



WOD
"Knuckle Head"

with a partner, divide and conquer, one work- one rest

18 Minutes As Many reps As Possible:
16 Alternating DB Snatch 50/35 35/20
10 DB Step Ups 50/35 35/20
16 Toes to Bar or hanging knee raises
10 Single Arm Alternating Devil Press 50/35 35/20
16 Box Jumps 24/20 inches


-Immediately into-
10 Minutes to Build up as heavy as possible:
1 Rep Clean
partners work together to lift to their heaviest clean- squat or power

11.12.2021

https://www.instagram.com/p/CVwBD--gY6o/
Warm Up
Burpee builder - keep adding reps and plates until you can't. Perform 3-4 reps at each level
They call this the Burpee Builder and it helps wake up your hip flexors and hamstrings! The version shown here is an advanced version. You can start by placing your hands on top fo the plate and then bringing your feet to the same plate. Then you can work up to this version with hands on the floor and bringing your feet to the plates.



Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength- 3 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps





Strength
A. muscle snatch x 2 reps for 4 sets

B. snatch sots press x 3 reps for 3 sets

C. hang power snatch + hang squat snatch
6 sets starting at 60% and building load with good form



D. 4:00 EMOM
1 squat snatch @85-90%



WOD
2k row for time


Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows

10.20.2021

Warm Up
2:00 cardio choice
2 rounds
banded shoulder extension x 30 seconds https://youtu.be/0AwaciVAhgg
prone swimmers x 5
plank to down dog x 10

Strength
Super set
A. Strict press
5 sets of 3 reps building load- start at 60%

B. DB step ups
5 sets of 10 reps- build load from single DB to dual (5 steps each side)


WOD
"Carry On"
20:00 EMOM
min 1- 9 DB deadlifts + 6 DB hang power cleans + 3 DB shoulder to overhead
min 2- run recover 200m

10.05.2021

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
perfect stretch walk x 5 each side


WOD
"Thicc Club"
every 3:00 for 10 sets
6 DB thrusters
6 DB hang clean & jerk
6 DB burpees
6 DB step ups
RX 35/25 INT 30/20 SC 25/15

07.14.2021

3 rounds
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls

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

CTB 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

1.  Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Banded Bar Muscle-Up Stomps x 10 reps

Interval 2 – Muscle-Up Bar Pulls x 6 reps

WOD

"Dakota"

8:00 running clock

3 rounds

16 pull ups

16 DB step ups   24/20"   50/35   35/20

rest until the clock reaches 8:00

at 8:00 until 16:00 running clock or if you finish 3 rounds

3 rounds

8 bar muscle ups or 16 C2B pull ups or 8 strict pull ups

16 dual DB front squats   50/35   35/20

12.14.2020

Warm Up

2 rounds
60 seconds hops
30 seconds Russian baby makers
60 prone plank hold
30 seconds right leg Bulgarian split squats
30 seconds left leg Bulgarian split squats
30 second squat hold



Mobility- overhead
10 Cuban press with PVC
10 wall slide lift offs
5 prone swimmers


WOD
"Built" at home version
8:00 AMRAP
2-4-6-8-10...
DB snatch
DB step ups

Rest 2:00

8:00 AMRAP
2-4-6-8-10...
DB front squats
HSPU- sub seated DB strict press

"Built"
8:00AMRAP
2-4-6-8-10...
power snatch 95/65
DB step ups 50/35 35/20 single DB

Rest 2:00

8:00 AMRAP
2-4-6-8-10...
back squats from the floor 135/95
HSPU




Glute Focus
10 banded lateral walks right + 5 banded air squats
10 banded lateral walks left + 5 banded air squats
5/side cha cha
rest 30 seconds
4 sets - no rest between
8 banded glute bridges + 10 abductions at the top of the last bridge

11.20.2020

Warm Up
2 rounds
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms



Primer
3 sets
ring rows x 10 @ 2111- elevate feet for an extra challenge
reverse snow angels x 15 reps- move slowly
KB overhead carry x 30 seconds each side



Strength
3 sets of each

Part One- switch off with a partner
A. Bench press x 10-12 reps @ 31X0
B. Pendlay row x 10-12 reps @ 30X1 https://youtu.be/47aPSgWVzno

Part Two- switch off with a partner
A. Strict box dips x 10-12 reps
B. Body row x 12-14 reps @ 30X0 https://youtu.be/Y0wZVlaspU0



WOD

"Trip Advisor"

3 rounds for time

10 SDLHP 115/75 95/65 75/55

20 DB reverse lunges (10/side) 50/35 35/20
10 front squats
20 DB step ups (10/side)
10 push press
20 DB ground to overhead