
workout of the day
06.25.2022
"Harvey Milk"
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
Perform al repetitions for movement #1 (Pull-Ups), then #2 and #1 (Double-Unders and Pull-Ups), then #3, #2, and #1 (Burpees, Double-Unders, and Pull-Ups). Continue this way until the final found of all five movements in descending order: #5, #4, #3, #2, #1 (Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups).
The pattern is similar to the “12 Days of Christmas” WOD.
Warm Up
3 rounds- increase speed on the run/row by round
200m run or row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up
Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact
"Harvey Milk"
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
Perform al repetitions for movement #1 (Pull-Ups), then #2 and #1 (Double-Unders and Pull-Ups), then #3, #2, and #1 (Burpees, Double-Unders, and Pull-Ups). Continue this way until the final found of all five movements in descending order: #5, #4, #3, #2, #1 (Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups).The pattern is similar to the “12 Days of Christmas” WOD. Background: This memorial WOD is dedicated to Harvey Bernard Milk (May 22, 1930 – November 27, 1978) who was an American politician and the first openly gay elected official in the history of California, where he was elected to the San Francisco Board of Supervisors. Milk was assassinated in San Francisco City Hall.Despite his short career in politics, Milk became an icon in San Francisco and a martyr in the gay community. In 2002, Milk was called “the most famous and most significantly open LGBT official ever elected in the United States.”
06.02.2022
WOD
"Dragging Annie"
50-40-30-20-10
Double unders
Sit ups
after each set reverse drag the sled 50m (pylon and back)
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)
12.07.2021
WOD
"Congratulations"
12:00 AMRAP
8 x wreck bag/sandbag cleans
12 x wreck bag/sandbag squats
30 x Double unders
Warm Up
2 sets
Cardio 1:00- every 20 seconds build intensity
10 inchworms
10 each side single arm KB push press
10 box jump, step downs
Cardio 1:00- different from the first one
Plate squats 3 x 10 reps
3 x 10 banded psoas march
Strength
hip thrusts
3 x 8 reps @ 65% your max deadlift
WOD
"Congratulations"
12:00 AMRAP
8 x wreck bag/sandbag cleans
12 x wreck bag/sandbag squats
30 x Double unders
Post WOD- abs 2 sets
All Posts • Instagram
1. 10 each side clam shell side hip thrusts
2. 10 straight leg sit ups
3. 20 single leg alternating v-ups
4. 20 heel taps
5. 20 alternating deadbugs- legs only, slowly
6. 20 tall plank cross body mountain climbers
7. 10 ab roll outs- use a scooter or the barbell
10.18.2021
WOD
"Let's Get Basic"
2 rounds for time
50 double unders or 100 singles
40 air squats
30 sit ups
20 push ups
10 TTB or hanging knee raises
Squat warm up
2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat
then..
20 x jump goblet squats with kettlebell (Goblet squat stance, start with kettlebell on floor. You will NEVER jump while you’re holding the kettlebell. Stand up with kettlebell, set it down at the bottom of your goblet squat, let it go and JUMP out of the bottom of the squat. Land right back into the bottom of the squat, grab the kettlebell to stand up with again immediately.)
30 sec or longer wall sit (Hold it longer than you want to. You don’t have to shake, but you do have to go longer than you’ll want to!)
Strength
back squat- squatober
warm up
5 reps @ 60%
5 reps @ 70%
climb the stairs to strongville
6-7-8-9 reps all @ 75% resting 3 mins between sets
WOD
"Let's Get Basic"
2 rounds for time
50 double unders or 100 singles
40 air squats
30 sit ups
20 push ups
10 TTB or hanging knee raises
12.29.2020
WOD
"Ceelo"
25:00 AMRAP
9 Toes to Bar
6 Burpees to Target
6/4 Strict Pull-Ups or 4/3 muscle ups
24 Double Unders
500m row/425m row or 30/25 cals bike
Warm Up
3 sets
6 single leg RDLs right
5 single leg DB clean right
4 single arm DB rack reverse lunge right
3 single arm DB thruster right
repeat all for left side
Primer
3 sets
banded hollow pull downs x 15
hip hurdles x 10/leg
PVC prone lift offs x 15
WOD
"Ceelo"
25:00 AMRAP
9 Toes to Bar
6 Burpees to Target
6/4 Strict Pull-Ups or 4/3 muscle ups
24 Double Unders
500m row/425m row or 30/25 cals bike
WOD
Ceelo at home
25:00 AMRAP
9 leg raises
6 burpees to target
4 push ups + 4 box dips
24 double unders or 12 each side reactive step ups
400m run or 10 x shuttle runs (distance depends on your space) or stairs x 8 up/downs
10.08.2020
WOD
"Press Your Luck" 18:00 time cap
For Time
60 Double unders
50 KB swings
40 wall balls 20/14
30 DB thrusters 50/35 35/20
20 weight sit ups- use on of your DBs
10 devil's press 50/35 35/20
Warm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch
Mobility
OHS eccentrics x 10 empty bar @31X0
squat Y's x 5/side- 2.5# plates in hand
https://www.instagram.com/p/CEC8ArNJEDo/
from this video:
dynamic couch stretch
reverse active straight leg stretches
Strength
Squatober Day 1
Back squat
5 @ 60%
4 @ 65%
3 @ 70%
2 @ 75%
1 @ 80%
WOD
"Press Your Luck" 18:00 time cap
For Time
60 Double unders
50 KB swings
40 wall balls 20/14
30 DB thrusters 50/35 35/20
20 weight sit ups- use on of your DBs
10 devil's press 50/35 35/20
09.21.2020 "Annie"
WOD
'Annie'
50-40-30-20-10
Double unders
Sit ups
Warm Up
2 sets
20 lateral banded walks/side
8 split stance KB swings Right
6 single arm KB hang cleans R
4 single arm KB racked squats R
2 single arm KB racked reverse lunges R
repeat movements for Left side
Mobility
4/side perfect stretch walk
8/side hip flexor kicks
10 wide stance rock backs - on elbows in the frog stance for legs
Strength
front squat or back squat from racks
(the other group will back squat on Wednesday)
Front squat 3,3,3,3 reps @ 24X1
OR
back squat 3 reps
set 1-2 @ 60%
sets 3-4 @65%
sets 5-6 @70%
WOD
'Annie'
50-40-30-20-10
Double unders
Sit ups
If time remains:
2-3 sets
150 feet dual overhead KB or DB carry
100 feet single arm KB or DB carry/side
rest as needed