06.22.2022

Warm Up
2:00 cardio choice
2 sets
KB halos x 6 reps
hollow hold x 15 seconds
plank shoulder taps x 20 reps


then
1:00 cardio
2 sets
KB windmill x 6/side
30 seconds banded pass thrus while at the bottom of a squat





WOD
Up and Over
For Time
12-9-6
hang power snatch 95/65 75/55
pull ups

immediately into

6-9-12
Overhead squats 95/65 75/55
HSPU or piked box hspu


Strongman work
3 rounds each for time
sled push 25m (to the pylon)
sandbag carry 50m (from the pylon to the fence and back to the pylon)
sled push 25m
*partner up and one work, one rest by round

04.28.2022

Warm Up
2 rounds
200m row or run
10 Jefferson curls
5 push ups
20 banded lat pull downs



Strength
OH carry x 1:00 each side
rest 1:00
Suitcase carry x 1:00 each side
rest 1:00
repeat above 30 seconds each side

then...
3 sets
A. half kneeling landmine single arm press @3X11 x 8-10 per side https://youtu.be/gwlt8NcXDcI
B. KB swings x 15- American swings if you can
C. yoga push ups x 5


WOD
"Carry Me Away"
3 rounds for time
sandbag carry 50m - pylon and back
10 x sandbag clean and throw over - 48/40" box
10 x get up and over tall box- 48/40"

03.03.2022

Warm Up
2 rounds
50 skips around the gym
20-30 second handstand hold
10 each side single arm strict press
10 each side single arm OHS or front rack squat
30 second banded ankle stretch

Strength
2 squat cleans + 1 jerk
set 1-2 @60%
set 3-4 @65%
set 5-6 @70%
set 7-8 @75%


WOD
"Carry On"
E2MOM for 20:00
station one- 10-12 cals row + 6-10 sprawls- burpee with no push up
station two- 10-12 cals bike + 100 foot sandbag carry or farmer carry

0.18.2022

Warm Up
10:00 continuous movement
10 tall plank shoulder taps each side
Single arm waiter carry x 50 feet each side
10 banded pallof press each side
10 x single arm KB swings each side


Strength
Strict press
6 reps @ 60%
6 reps @ 65%
4 reps @ 70%
4 reps @ 75%

WOD
"And Again"
Part One

10:00 EMOM
min 1- Power Clean x 5 reps 135/95 115/75 95/65
min 2- Burpee box get overs x 8 reps 48/40”

2:00 break

Part Two
for time
4 rounds
2 rope climbs or 4 up/downs
sandbag bear hug carry 100 feet 150/100/70/50
8 deadlifts 135/95 115/75 95/65

08.26.2021

Warm Up
3 Sets
10 Step Death March -use 2 dumbbells
25 feet Lateral Banded Walk/direction
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate

Strength
3 sets
A. barbell hip thrusts x 6 reps building load
B. frog reverse hypers x 10 https://youtu.be/j5su0sSAvUY
C. frog pumps x 20- bodyweight on the floor
rest as needed

WOD
"Buck Stops Here"
3 rounds for time
50m sandbag carry- bear hug
barbell RDL x 10 reps 155/105 115/75 95/65- must be unbroken
50m sandbag carry- bear hug
sandbag cleans x 5- over the shoulder
Rest 3:00
3 rounds for time
50m sandbag carry- bear hug
tire flips x 5
50m sandbag carry
barbell push press x 10 115/75 95/65 75/55- must be unbroken

07.05.2021 Class at 7,8 and 9am ONLY

Warm Up
Coach led outside
All Posts • Instagram
1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility warm up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy




WOD
Sandbaggin' It
with a partner- divide however you like
50 cals row
50 box jump overs 24/20"
50 sandbag squats

40 cals row
40 box jump overs
40 sandbag cleans

30 cals row
30 box jump overs
300m sandbag carry- do this together- trade off whenever

01.24.2020

Warm Up
2 rounds

10/8 cals bike or row
perfect stretch walk x 25 feet
inchworms + push up x 5
bird dogs x 5/side
single leg glute bridges x 10/side
hollow body hold x 20 seconds
get ups- row to a two foot pistol and stand up x 5


Mobility:
parallette shoulder extensions x 10 reps
banded overhead tall kneeling hold x 15 seconds and then press down to reset x 5 sets
https://www.instagram.com/p/B6ibljCnSwx/
wall taps (or in a plank) x 5 sets each side https://www.instagram.com/p/B6ibljCnSwx/


Primer:
Ring support hold x 10 seconds
5 Ring rows
5 Snap pulls
5 Ring swings


or for pull ups
5 scap push ups
5 scap pull ups
3 eccentric pull ups
3 ring rows


WOD
3 RFT
5 Deadlifts 225/155
3 ring muscle ups or 3 strict pull ups + 3 dips
5 Deadlifts
10 box jumps 24/20"



Post WOD
4 sets
50 foot sand bag carry
5 sandbag over the shoulder
45 second wall sit