05.10.2022

Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions

2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold



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
A. 5 sets of
2 snatch push press + 2 OHS
start at 40% your 1RM snatch and build over 5 sets

B. snatch balance
5 sets of 2 reps build load from 60% 1RM snatch

WOD
"Fear the Deer"
4 sets of 4:00 EMOM
you keep adding to each minute and if you fail, you just start the next minute, don't cut reps
min 1- 5 power snatch 95/65 75/55
min 2- 5 power snatch + 5 TTB
min 3- 5 power snatch + 5 TTB + 5 thrusters
min 4- 5 power snatch + 5 TTB + 5 thrusters + 5 burpee over bar

05.09.2022

Warm Up
2 sets
100m run
5 yoga push ups
100 feet dual DB OH carry
10 dual DB strict press
20 alternating single leg V-ups



Strength
A. bench press
3 sets of 5 reps @ 77%

B. 3 sets of 5-8 reps dips
C. 5-3-1 reps chin ups- make the last set a max rep set



WOD
"Watch Out"
12:00 AMRAP
DB single arm clean & jerk x 20 (10 each side) 50/35 35/20
Plank DB pull thru x 10 each side https://youtu.be/Zko5x2SoQmo
DB step ups x 10 24/20"

Lats to Fly
10-8-6-4-2 reps of each movement


A. Standing banded hollow IYs- keep wrists straight, pull up to I then to Y. Keep rib down, no arching.
B. Kip shape drill- use a box under the rig and practice getting into the hollow and the arch
C. Hip hinge lat pullover- use a band on the rig at hip height and thread a PVC through it. Stand back with tension on the band. Hip hinge with the PVC close to the body, then extend the arms out straight and press them back to the hips. Stand up with PVC right next to the body.

05.07.2022 Partner WOD at 7 or 8 am Gymanstics Clinic at 9am

Warm up
Run 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
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

Barbell warm up
5 snatch grip RDLs
5 hang power snatch
5 behind the neck press
5 kang squats


WOD
"Killer"
with a partner

35:00 AMRAP
50 power snatch 135/95 95/65 75/55
150 wall balls 20/14

immediately into

40-30-20
deadlifts 225/155 185/125 155/105
bike cals

immediately into

40-30-20
front squats 135/95 95/65 75/55
TTB

05.06.2022

Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/
1. 50 feet each arm Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

2. 100 feet Cross Walk- keep these light with lats and scaps pulled down and elbows straight
3. 10 x Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

4. 10 x Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

5. 10 each side x Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can



Mobility
banded front rack stretch x 30 seconds each side https://youtu.be/qkQ6SjcIhv4
barbell front rack stretch x 30 seconds
wrist stretches




Strength
Every 3:00 for 15:00 (5 sets)
3 push press + 2 push jerks + 1 split jerk
60%, 65%, 70%, 75%, 75-80%
based off your push press load

WOD
"Up-Chuck"
AMRAP 8:00
10 thrusters 95/65 75/55 45/35
10/8 cals bike or row

05.05.2022

Warm Up
2 sets
15/12 cals row or ski
10 Cossack squats
5 each side DB windmills
5 each side single arm DB reverse lunges
100m run



Strength
1 clean + 1 hang clean
*these should be squat*
Every 1:30 for 9:00 (6 sets)
stay around 60-65% to work on form today
dial in technique and positions

WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls

30 sit ups
20 cal row
15 push ups
15 slam balls

20 sit ups
10 cal row
15 push ups

15 slam balls

05.04.2022

Warm Up
3 sets
50 single unders
5 inchworms
20 second handstand hold



Strength
3 sets
A. wall sit 45 seconds
B. cyclist squats with load x 15 reps
C. hamstring curls on MB or rower seat x 15 reps




TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep





WOD
"Lickety Split"
5 RFT
Run 200m
10 TTB or hanging knee raises
50 DUs or 100 singles
10 HSPU
rest 1:30

05.03.2022

Warm Up
2 rounds

100m run
5 x wall slides
10 x push ups
100m run
10 x glute bridges
20 x chest pass MB throws to wall




Strength

A. bench press
4 sets of 5 reps @ 70%

B. 5 sets of 10 each
banded lat pull downs
barbell bent over rows


WOD
"Dead Sprint"
21-15-12-9-6
deadlifts 225/155 185/125 155/105
Run 100m between sets
time cap 15:00