07.27.2022

Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement    flows • Instagram
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement   https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel





Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch  50/35  35/20
wall balls  20/14
weighted sit ups- use one DB at your chest
Run 400m after each set

immediately into
Part Two
21-15-9
Deadlifts  225/155
Single arm DB push press  50/35   35/20Run 200m after each set

07.26.2022

Warm up
2 sets

100m run
plank to pike opposite hand to toe touch x 5 each side
touchdown squats x 8 each side
plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en



Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets


Strength
A. 4 sets of 1 rep muscle snatch
The muscle snatch is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch. At more challenging weights, the muscle snatch will help strengthen the turnover of the snatch.

B. 6 sets of 1 rep hang snatch + 1 rep snatch
build load over the sets
the common purpose is to develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar.


WOD
"Buzzin"
Every 1:30 for 4:30
15 thrusters 95/65 75/55
Rest 1:00
Every 1:30 for 4:30
12 thrusters 115/75 95/65
Rest 1:00
Every 1:30 for 4:30
9 thrusters 135/95 115/75

07.25.2022

Warm up
2 sets
50 feet shuffle each direction
10 jumping jacks
5 each side Cossacks
5 inchworms
20 shoulder taps (10/side)
5 kip swings + 5 air chair swings



Strength
Strict Press
5 reps @ 60%
3 reps @ 75%
2 reps @ 80%
2 reps @ 80-85%
2 sets of 6 reps @ 70%




WOD
"Barefoot Blue Jean Night"
4 rounds
2:00 Interval
2:00 Rest
9 TTB or hanging knee raises
6 C2B or ring rows
3 Bar muscle ups or strict pull ups
max reps power cleans in time remaining
RX 185/125
155/105
135/95
95/65

IN 135/95
115/85
95/65
75/55

SC 115/75
95/65
75/55
65/45

07.23.2022 Team of 3

 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 barbell Z press

barbell warm up
3 reps each
clean grip RDL
clean extension
clean high pull
power clean
power jerk


 
 
WOD
"Three Amigos"

Team of 3
30:00 time cap
3 rounds
400m run- together
50 bar facing burpees
6 rope climbs
into
21 clean & jerks 115/85    95/65    45/35
21 clean & jerks 135/95   115/75    75/55
21 clean & jerks 155/105  135/95   95/65
21 clean & jerks 185/125   155/105   105/75
21 clean & jerks 205/135    165/115   115/85

07.22.2022

Warm Up:
2:00 cardio choice
2 sets

yoga push ups x 5  
PVC Cuban presses x 10 
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

one set
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


HS walk drills: 
1. kick to handstand on wall with hands turned out x 10 repshttps://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be 
2. Back-to-Wall donkey kicks x 10 repshttps://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be 
3. Handstand walk parallel to wall x 4 feet in each direction



WOD
"Sweet Like Candy to My Soul"
For Time
6 Bar muscle ups or 10 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 10 C2B pull ups or 12 pull ups
 

07.21.2022

Warm up
2 sets

1:00 cardio
single arm KB OH carry x 100 feet each side
10 Cossack squats
10 KB halos
10 toes to KB- with the KB on the floor behind your head, lie down with arms and legs extended, hang on to the KB.  Raise your toes to the KB and back to the floor.

 


Strength
Super Set x 3
A. Single arm DB bench press x 10 reps each side
B. Seated DB good mornings x 20 reps- use 2 DBs https://youtu.be/x5nnk8hUBo4
C. push ups x 8-10 reps


WOD
"Plain and Simple"

4 rounds each for time
sandbag cleans x 8 reps 150/100/70/50
TTB x 10 reps
Rest 2:00
Try for unbroken sets. These should be sprints with lots of rest to recover.


Accessory
3 sets
A. banded hamstring curls x 30
B. banded glute bridges x 30
use a long orange band for the hamstrings and a mini-band for the glutes

07.20.2022

Warm up
800m jog or 1000m bike
One Round of 10 reps each with an orange band  Alex LaChance Warm ups • Instagram

◼️External Rotations (squeeze elbows into your ribs)

◼️Banded Pull Aparts

◼️Behind the Neck Pull Aparts (start with elbows at 90 degrees and pull band apart to fully extend elbows)

◼️Snatch Grip Press



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets




Strength
3-position snatch
https://youtu.be/IrXbuX1XVoc
bottom to top, the 3-position snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar
 
Every 3:00 for 15:00
3-position snatch @70-75%
ground
knee
mid-thigh
pause for a full 1-2 seconds at each position
 


WOD
"The Hitch"
For time
21 cals row/bike
21 Overhead squats  95/65   75/55
15 cals row/bike
15 power snatch
9 cals row/bike
9 squat snatch