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

08.26.2021

Warm Up
3 Sets
10 Step Death March -use 2 dumbbells
25 feet Lateral Banded Walk/direction
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate

Strength
3 sets
A. barbell hip thrusts x 6 reps building load
B. frog reverse hypers x 10 https://youtu.be/j5su0sSAvUY
C. frog pumps x 20- bodyweight on the floor
rest as needed

WOD
"Buck Stops Here"
3 rounds for time
50m sandbag carry- bear hug
barbell RDL x 10 reps 155/105 115/75 95/65- must be unbroken
50m sandbag carry- bear hug
sandbag cleans x 5- over the shoulder
Rest 3:00
3 rounds for time
50m sandbag carry- bear hug
tire flips x 5
50m sandbag carry
barbell push press x 10 115/75 95/65 75/55- must be unbroken

08.16.2021

Warm Up
9:00 EMOM
min 1- 40 seconds elbow plank knees to elbow
min 2- frog pumps x 30 quick reps
min 3- 10 side plank rotations

Primer
2 sets
100m jog
10 weighted Cossack squats- 5/side
10 KB sumo deadlifts
10 KB strict press- 5/side


Two Tests

ONE: 10 tire flips for time

TWO: 75 burpees for time
every odd minute- 6 ring rows
every even minute- 100m run

Strength: strict press
set 1: 5 reps @ 60%
set 2: 3 reps @ 75%
set 3: 1 rep @ 80-85%
set 4, 5, 6: 5 reps @70-75%

08.06.2021 Partner WOD

Warm Up
30 seconds jumping jacks
30 seconds reverse plank bridge hold
30 seconds beast to alternating leg through

then...
shoulder warm up
Alex LaChance Warm ups • Instagram
2 sets of 10 reps each

then...
2 sets
6 x deep squat progressions
5 x empty bar press in receiving position


strength (17:00)
snatch waves
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @90%



WOD
"We are Together"
17:00 AMRAP
with a partner
200m farmer carry with KBs- divide
30 second handstand hold- same time
20 sandbag over the barbell- chest height- total for partners
20 tire flips- total for partners
60 second plank hold- same time

07.02.2021

Warm up
3 rounds
100m run
10 goblet kneeling squats https://www.instagram.com/p/CQeRRoqhBjk/
10 each side single leg stance KB pass https://www.instagram.com/p/CQTiOnRM65-/
10 box jumps


WOD
"Let Me See You Do It"
4 rounds
3:00 AMRAP 1:00 Rest
Run 400m or 300m
max reps*

* odd rounds= max reps DB manmakers 35/25
even rounds= max reps tire flips

Strength
Tempo Front Squats
Front Squat 3131; 3,3,3,3; rest 2-3mins (focus on great positions this week - maintain strict tempo)

Post WOD
2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos

06.04.2021

Warm Up
9:00 EMOM
min 1- 40 seconds elbow plank knees to elbow
min 2- frog pumps x 30 quick reps
min 3- 10 side plank rotations

Primer
2 sets
100m jog
10 weighted Cossack squats- 5/side
10 KB sumo deadlifts
10 KB strict press- 5/side


Two Tests

ONE: 10 tire flips for time

TWO: 75 burpees for time
every odd minute- 6 ring rows or 3 strict pull ups
every even minute- 100m run

Strength: strict press
set 1: 5 reps @ 60%
set 2: 3 reps @ 75%
set 3: 1 rep @ 80-85%
set 4, 5, 6: 65-70%

08.25.2020

Warm Up
3 sets
100m jog
25 frog pumps
10 3-way ChaCha/side- use a blue band
10 DB cross body Romanian Deadlift - 5/side slowly


Strength

3 sets
A. mixed KB or DB rack suitcase step up x 6/leg 
B. single arm KB or DB rack Cossack squat x 5/leg perform all reps on the weak side first
C. 60 seconds dual KB or DB rack carry; walk slow and deliberately keeping your shoulder bladed back and down


WOD
"Beast Mode"
Every 3:00 for 5 rounds
16 single arm DB hang clean & jerk (8 each side)
4 tire flips
100m sprint

Cool Down
seated forward fold 1:00
seated straddle 1:00
frog position 1:00