05.18.2022

Warm Up
2 sets
1:00 run
30 seconds reach thrus
30 yoga push ups
1:00 run
30 seconds banded good mornings
30 seconds glute bridges

finish with 1:00 KBswings

Stregnth
A. Deadlifts
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%

B. DB side bends 5 x 10 reps each side

WOD
"Ellen" CrossFit girl wod
compared to Jan. 19th, 2021
3 rounds for time
20 burpees
21 DB snatch- use a single DB alternating
12 DB thrusters- use dual DBs
RX 50/35
SC 35/20

05.17.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
2 sets
landmine RDL x 8 on the right

10 hang muscle cleans

landmine RDL x 8 on the left

5 tall cleans




Strength
A. 6 sets of
1 hang clean + 1 tempo front squat @ 3011
start at 60% and build load with good squat form

B. clean pull + 5 second eccentric lowering
3 sets of 2 reps @ 85% 1RM clean

Primer for HSPU
practice kicking up to the wall
2 sets
1. handstand shrugs x 10 reps
2. handstand marches x 5/side


WOD
"Professor X"
5 rounds for time
50m sled push- keep it light or empty- to pylon and back
12 HSPU
8 power cleans 135/95 115/75 95/65

05.16.2022

Warm Up
2 sets

100m run
10 walking lunges
30 seconds each side KB arm bar stretch
10 squat Ys
5 each side banded shoulder taps- either in plank or on the wall, yellow mini-band- tap up, center, down each side



Mobility
banded ankle stretch x 30 seconds each side
wall sit x 45 seconds
banded step outs x 20 each side




Strength
hack squats 4 x 10 reps each side
add 5-10# from last time



WOD
"Cancer Sucks as much as the Ass Bike!"
5 rounds for time
Run 200m
6 pull ups
5 bar facing burpees
4 power snatch 115/75 95/65 75/55
3 OHS 115/75 95/65 75/55
Bike 10/8 cals

05.14.2022 Team of 3

Warm Up
2 sets
Run 200m
Barbell Kang squats x 10 reps
Barbell RDLs x 10 reps

Barbell strict presses x 10 reps



Mobility

1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions


Bullet Proof Shoulders
5 Cuban press with light plates
15 banded face pulls
20 banded tricep extensions



WOD
"Team DT"
Team of 3
30:00 time cap
5 rounds of DT
Run 1 mile
5 rounds of DT
Run 1 mile
5 rounds of DT

*divide up however as long as one works, two rest- even on the running
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks 155/105
*running can be done around the building for a 400m or work on splitting things by the 100m (fence and back) distance.

05.13.2022

Warm Up
2 sets

1:00 choice cardio
50 feet walking lunges
8 each side KB single leg RDLs
8 each direction KB halos
4 each side KB windmills



Strength
A. Strict Press
5 sets of 3 reps
60-65-70-75-80%

B. T-bar row- use a landmine barbell position with a green band around the barbell
4 sets of 10 reps adding load

Primer
A. 3 sets 3 reps muscle clean + 3 reps tall clean- no more than 40% max clean

B. 3 sets of 3-position clean (floor, knee, mid-thigh) 60%-65%-70%


WOD
"The House"
For Time
4 rounds
3 wall walks
8 power cleans 135/95 115/75 95/65
immediately into...
4 rounds
2 muscle ups or 4 pull ups
6 power cleans 155/105 135/95 115/75

05.12.2022

Warm Up
2 sets
200m run or row
10 barbell front squats
10 candlestick roll ups
3 each side perfect stretch



Strength
6 sets

Pause front squat + front squat
tempo on the pause squat is 31X1
perform a tempo squat and then a front squat with no tempo
set 1- 3 reps @ 60%
set 2- 2 reps @ 70%
set 3- 2 reps @ 75%
sets 4-6 1 rep @ 80%



WOD
"The Rock Show"

4:00 AMRAP
300m run
max reps of
30 DUs + 5 sumo deadlift high pulls 115/85

Rest 2:00

4:00 AMRAP
300m run
max reps of
30DUs + 10 SDLHP 95/65

Rest 2:-00

4:00 AMRAP
300m run
max reps of
30DUs + 15 SDLHP 75/55

05.11.2022

WarmUp
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation



Strength
3 sets
A. drop back reverse lunges x 8/leg @20X0, load these moderately heavy

B. clam shell side plank hip thrust x 15/side https://youtu.be/d82ejOSX8ZE


Take 5-10 minutes to warm up to a heavy hang squat clean


WOD
"Believe in Me"

6 sets for time
200m run
8 pull ups
6-5-4-3-2-1 hang squat cleans

RX
6 reps @ 135/95
5 reps @ 155/105
4 reps @ 185/125
3 reps @ 205/135
2 reps @ 225/155
1 rep @ 245/165

INT
6 @ 75/55
5 @ 95/65
4 @ 115/85
3 @ 135/95
2 @ 155/105
1 @ 165/115

SC
6 @ 45/35
5 @ 75/55
4 @ 95/65
3 @ 115/75
2 @ 125/85
1 @ 135/95