06.03.2022

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press
5/side DB high pulls
5/side DB strict press

Mobility Primer
3 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip

B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.


C. 5 x each side squat Ys. With light plates, sit in a deep squat, and raise each arm one at a time into the Y position.


Running warm up
Skips A, B, C

4 x 25m pick ups


WOD
"Nancy"
5 Rounds for time
400m run
15 OHS 95/65

06.02.2022

Warm Up
50 single unders
10 each side DB strict press
100 feet single arm DB overhead carry (50' each side)

50 single unders
5 each side DB windmills
3 each side Turkish get ups

Bullet Proof Shoulders
2 x 10 reps lat eccentrics with PVC and a small plate on the PVC
then
2 rounds
6 reps reach, roll and lift
30 seconds of alternating bottoms up KB press- hold the KB at 90 degrees with the bottom facing up. Press one at a time alternating the presses.


Strength
A. Push press
5 x 3 reps @60-65-70-75-80

B. banded face pulls x 15 reps

WOD
"Dragging Annie"
50-40-30-20-10
Double unders
Sit ups
after each set reverse drag the sled 50m (pylon and back)

06.01.2022

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell front squats
5 barbell strict press
100m run


Strength
super set x 3
10 DB lateral raises- dual
8 Pendlay row https://youtu.be/ezrZnmjZTR4
10 DB bench press- dual

WOD
"It's a Long Day"
21-15-9
wall balls 20/14
TTB
thrusters 75/55
box jumps 24/20"
KB swings 53/35

time cap 22:00

05.31.2022

 Warm Up
Two sets
PVC Pipe Pass Thrus x 30 seconds
Ankle Pulse x 30 seconds (right)
Ankle Pulse x 30 seconds (left)
youtube.com/watch?v=U0J5CChBvQo&index=2&
Deep Squat Progressions x 30 seconds
youtube.com/watch?v=mVsg948mHc0&index=4&
Twisted Cross Pec Stretch x 30 seconds (right)
Twisted Cross Pec Stretch x 30 seconds (left)
youtube.com/watch?v=nIO4x4gUS7E&

and then ...

Every 60 seconds, for 5 minutes (5 sets):
1.  Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)2.  Single KB good mornings x 5 reps

 
Strength
A. Back squats
6 sets of 3 reps
60-65-70-75-80-80%

B. barbell good mornings 4 x 10 reps




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/
 

WOD
"Lift"

every 1:30 for 6 sets
1 hang power snatch
1 OHS
1 hang squat snatch
build to a heavy complex starting @60% of your hang snatch

05.30.2022 MURPH

Dynamic Mobility, Activation and Warm-Up 
 Row/run/bike an easy 3:00 
 
T-Spine Stretch on a bench x 30 seconds 
Prone PVC Pipe Pass Thrus x 15 reps and then … 
 
Deep Squat Progressions x 5-7 reps 
 
Followed by … 
Kettlebell Halos x 10 (5 in each direction) 
Kettlebell Press x 5 (left side) 
Kettlebell Windmills x 5 (left side) 
Kettlebell Press x 5 (right side) 
Kettlebell Windmills x 5 (right side) 
 Kettlebell Push Press x 5 (left side) 
 Kettlebell Waiter Carry x 20-25 yards (left side) 
Kettlebell Push Press x 5 (right side) 
Kettlebell Waiter Carry x 20-25 yards (right side) 
 
 
 
Mobility
Shoulder Prehab 
Two sets of
5 Y Raises 5 T Raises 5 I Raises 




 
Murph
For Time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
 
“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”–Russel Berger, CrossFit

05.28.2022 Partner WOD

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/


WOD
"Just Dance"
with a partner
20 rounds for time
"You go I go"
3 power snatch 135/95 95/65 75/55
6 HSPU
9 box jump overs 24/20"

05.27.2022

Warm Up
2 sets
1:00 single unders
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*

*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats

Primer
Hollow, arch, planche drills
muscle up drills
TTB drills

low bar, feet on box, transition drills
ttb shape drill with box


Gymnastics EMOM 12:00
min 1- skill 1-5 reps
min 2- 12/10 cals choice

Clean Complex
Every 1:30 for 12:00 (8 sets)

1 hang power clean
1 front squat
1 squat clean