12.11.2021 Partner WOD

Warm up
2 sets
10 each side Bulgarian split squats
10 each side single leg glute bridge
10 bird dogs
10 dead bugs

then...
2 sets
cardio 1:00 increasing pace every 20 seconds
25 banded good mornings
10 DB Z press- light load


barbell warm up- do one round cleans, one round snatches
3 reps each
clean grip RDL
clean extension
clean high pull
power clean




WOD
"Interstellar"
with a partner
I go, You go style
For Time

10 rounds
5 thrusters 95/65
5 pull ups

10 rounds
5 power clean & jerk 95/65
5 TTB or hanging knee raises

10 rounds
5 power snatch 95/65
5 burpee over bar

11.26.2021 Partner WOD Classes 9 and 10am

Warm Up
Cardio choice 3:00


https://www.instagram.com/p/CVwBD--gY6o/

Burpee builder - keep adding reps and plates until you can't. Perform 3-4 reps at each level
They call this the Burpee Builder and it helps wake up your hip flexors and hamstrings! The version shown here is an advanced version. You can start by placing your hands on top fo the plate and then bringing your feet to the same plate. Then you can work up to this version with hands on the floor and bringing your feet to the plates.



Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength- 2 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps


Barbell Warm Up
3 reps of each movement- empty barbell
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat

3 reps of each movement- empty barbell
clean grip RDL
muscle clean
power clean above the knee
strict press
push press
push jerk




WOD
"Black Friday"
Team of 2
you go, I go style
20 rounds
3 power clean & jerk 135/95 115/75 95/65
3 bar facing burpees

then directly into

20 rounds
3 power snatch 135/95 115/75 95/65
3 TTB or hanging knee raises

11.30.2020

Warm Up
EMOM x 10 mins
min 1: 15 jumping jacks + single arm plank x 15 seconds right side
min 2: 5/side under switch crab reach + single arm plank x 15 seconds left side
https://youtu.be/Yrgx959kdME




Strength
PVC snatch work

OHS 3 sets of 5 reps
Press in snatch 2 x 10 reps
Tall muscle snatch 2 x 10 reps
Tall snatch 4 x 3 reps



Barbell Snatch work
6 sets of snatch pull + hang snatch + snatch
build load to no more than 70%- focus on mechanics, not load





Push Pull Carry - 10 Rounds For Time

5 Tall Kneeling DB Press
5 DB Bent Over Row
5 DB Power Clean to Push Press
20m DB Mixed Rack Overhead Carry/arm

*purposely choose moderate to lighter dumbbells for this


WOD

with barbell
"Yes please"
9-7-5
power snatch
power clean & jerk
165/115 125/85 75/55



cool down
child's pose with lat stretch x 2:00/side
forward fold x 2:00
frog stretch x 2:00

11.17.2020

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)-



Mobility

1:00 wrist stretches
then....
https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Burgener Warm Up

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat






Strength
Power Clean & Jerk

3 sets of mid-thigh power clean + power clean + jerk @ 65-75%
then...
3 sets of power clean + jerk x 2 reps @ 75-80%
then...
3 sets of power clean + jerk x 1 rep @ 80-90%
then...
2 sets of clean pulls x 3 reps @ 90-100%


WOD
"Ear Muffs"
21-15-9
hang power cleans 135/95 115/75 95/65
box jump overs 24/20"

09.30.2020

Warm up
3 sets
15 banded hip thrusts + 20 second isometric hold
8-10 KB/DB loaded Jefferson curls- light
30 seconds high knees in place
30 seconds skaters

Mobility
wrist stretches
table top hold x 30 seconds
deep squat walk out to push up x 5
3/side perfect stretch walk

Primer
5 sets
2 hang power cleans + 1 jerk
suggested percentages: 45/50/55/60/60



WOD

Heavy Day
Power clean & jerk
3-3-2-2-1-1-1-1-1

suggested percentages: 60/65/70/75/80+% for all the singles


Killer Core Set
2- 3 sets
tall plank to elbows x 8 each side
tall plank knee to elbow x 8/side
tall plank hold 10 seconds
rest 30 seconds
hollow flutter kicks x 20/side
tuck ups x 8
bent knee hollow hold x 10 seconds
rest 60 seconds

07.31.2020

Warm Up
3 sets
10 PVC pass thrus
8 PVC Cuban press
6 PVC RDLs
4 PVC lateral hops each side

Burgener Warm Up

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean

4. tall clean to 2", 4", 6", full squat



WOD
"Rest Stop"
5 rounds for time

Run 400m
10 reps of the barbell

round one- power cleans
round two- front squats
round three- hang squat cleans
round four- power clean & jerk
round five- clusters

RX 135/95
Int 115/75
Sc 95/65

RX+ 155/105

Core finisher
https://www.instagram.com/p/BrYOskola6p/

3 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec

07.17.2020

Warm Up
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 single arm KB swings/side



Primer:
2 rounds of:

10 PVC Cuban Press

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats
10 each side lateral banded step overs- use the plate from the drop lunges

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

WOD“

Cold Sweat”

0:00-6:00
15 Power Clean and Push Jerks at 95#/65#

6 get ups- reverse burpee

20/16 Cal Row or 15/12 cal bike or 300m run

6:00-12:00
12 Power Clean and Push Jerks at 135#/95#
9 get ups- reverse burpee
20/16 Cal Row

12:00-18:00
9 Power Clean and Push Jerks at 155#/105#

12 get ups

20/16 Cal Row

18:00-24:00
6 Power Clean and Push Jerks at 185#/125#

15 get ups

20/16 Cal Row