07.16.2022 Partner WOD

Warm Up
2:00 Cardio
3 sets
10 banded monster walks each direction
10 walking lunges
10 yoga push ups
10 squat press out with a light plate- press the plate out and back at the bottom of the squat





WOD
"Banana Chip"
with a partner
40:00 time cap
200m farmer carry- both working at the same time, each completing 200m
50 devil's press
100 hang power clean & jerk
300 feet front rack DB walking lunges
100 cals bike or row
50 clusters
200m farmer carry

Suggested weights
DB 50/35 35/20 25/15
Bar 115/85 95/65 75/55

03.17.2022

Warm Up
3 sets
1:00 rowing
30 second wall sit
8 silver backs- band on rig, drop into a full squat and then pull the band into your body
5 box jump, step downs


Strength
Back squat
3 x 6 reps @ 75%

WOD
"Slide"

3 Rounds for Time
50 feet sled pull- add 3 plates to the small sled (the rope is 10 feet)
200 feet farmer carry 53/35 each hand
20/15 bike cals




Finisher https://www.instagram.com/p/Ca0Pmn9lsda/
2 sets
20 Landmine Russian Twist (10 each side)
rest 15sec
20 Barbell Hollow Rock or no barbell
rest 15sec
20 Hang Clean High Pull (shoulder focus)- super light or empty barbell
rest 15sec
5/side Landmine Turkish Sit Up
rest as needed and restart

12.23.2021

Warm Up
2 sets for quality
10 scap push ups
10 prone shoulder Y raises
10 DB Z- press
10 air squats


Mobility
posture exercises
All Posts • Instagram
1️⃣ Half kneeling PVC T spine rotation
2️⃣ Foam roller wall slide
3️⃣ Back to wall shoulder flexion
4️⃣ Prone PVC Y’s
5️⃣ Side lying T spine rotation


Push press
50%x5, 60%x3, 70%x3, 75% x 3


Front squat
75% x 5
80% x 3
85% x 1
90% x 1


WOD

"Closure"

Every 4:00 for 3 sets
400m row/ski
100 feet farmer carry 70/53
10 burpees
3 wall walks

12.09.2021

Warm Up
3 sets
10 supinated inverted rows- https://youtu.be/zbLAEQ3e9gw
10 weighted sit ups- hold DB at chest
10 DB box step ups



Primer
2 sets
1. hamstring curls x 20 with band on rig
2. reverse lunges x 8 each side
3. posted single leg RDLs x 6 each side

then...
3 x10 reps plate squats

Strength
Deadlift week 2- this is based on your working max (90% of your max DL)

55%x5

62.5%x5

67.5%x2x10

 67.5%x10+  (have 1-2 reps left in the tank)

WOD

not for time

200 feet KB farmer carry  70/53
40 hanging oblique raises (20/side)

150 feet KB farmer carry

30 anchored feet sit ups or GHD sit ups

100 feet KB farmer carry

20 hanging knee tucks

50 feet KB farmer carry

10 strict TTB or strict straight leg raises

10.04.2021

Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach https://youtu.be/Yrgx959kdME
5 sumo inchworms + push up

then
one round
3 eccentric pull ups with a 5 second descend
15 each side banded external rotations- orange band on rig
15 banded face pulls


Strength
5-4-3-2-1
shoulder taps on the wall or a box
shoulder shrugs on the wall or a box

then rest as needed

Strict handstand push ups skills
If you have 3-5 sHSPU then, 4-3-3-2 reps unbroken
If you have 5+ sHSPU, 7-6-5-4 reps unbroken
If you are doing these on a box, 7-7-6-4 reps unbroken


Strength
back squats- you can mix in the sHSPU during rest sets of the squats



WOD
"Horseshoes"
5 round for time
Run 200m
TTB x 12 reps
Farmer Carry x 150 feet 53/35 each hand



Cool Down week- try this after every class- see how you feel by next week
1. walk around after the wod just focusing on longer exhales
2. legs up against the wall, back on the floor- breathing 4 inhale, 7 hold, 8 exhale
3. 90/90 stretch
4. down dog
5. frog pose with arms extended stretching through the upper body

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

04.15.2021

Warm Up
3 sets
40 seconds jumping rope
30 seconds Jefferson curls
20 seconds plank hold

then..
hip speed jumping
5 sets
1. 6 slam balls
2. burpee skater jump x 8 (4/side)
rest 30 seconds



Mobility
2 rounds
banded ankle distraction x 30 seconds each side
deep squat plate hold x 30 seconds
banded glute bridges x 20
banded clam shells x 15/side

Strength
back squats
every 2:00 for 8:00
6 reps back squat
start @ 65-75% and build with good form


WOD
"Wait a Minute"
13:00 AMRAP
60 feet farmer carry
10 tall plank KB pull throughs (5/side)
60 feet rack carry
10 tall plank KB pull throughs