08.11.2022

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's




Strength
Strict press
4 sets of 3 reps @ 75%


WOD
"Max Out"

20:00 EMOM
max reps at each station- transition time and work time all included in the 1:00
min 1- push press 115/75 95/65 75/55
min 2- sit ups
min 3- battle ropes
min 4- tire flips
min 5- rest

08.10.2022

“SQUATIMUS PRIME”- use as warm up

2 Rounds for Quality
20 Banded Monster Walks
20 Side Tib Raises
10 Heels Elevated Squats
5 Tempo Back Squats: 55x1- use empty barbell

*tempo should be a 5 second eccentric descent, 5 second bottom of the squat hold, fast ascent, and a 1 second hold at the top.





Strength
back squat- speed
8 x 3 reps @70%


WOD
"No Pull"
4 rounds for time
400m run
2 rope climbs
10 power snatch 95/65 75/55

Accessories
3 sets
A. seated good mornings x 15 reps
B. DB walking lunges x 10 each leg
C. single leg dual DB RDLs x 10 reps each leg

08.09.2022

Warm Up
2 sets
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls


Mobility
A. front rack barbell stretch x 30 seconds
B. Barbell overhead - get tight and stretch back with the bar holding for 3-5 seconds
Do this 4 times.
Flex the quads.
Squeeze the butt.
Tighten down the rib cage.
https://www.instagram.com/p/CTP-hVRFmvK/

C. banded ankle stretch x 30 seconds





Strength
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 set of 3 reps
C. clean & jerk x 1 rep
sets 1-3 60-75%
sets 4-6 75-85%
sets 7-8 90+%

WOD
"Odds Are"
5 rounds for time
10 power cleans 135/95 115/75 95/65
5 burpees over the bar
3 ring or bar muscle ups/3 C2B pull ups

08.08.2022

 Warm Up

3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills

Strength

A.  Pause Bench press

3 sets of 5 reps  @75%

pause on chest for 1 second every rep

B.  DB incline bench press

3 sets of 8 reps increasing load

WOD

"The Dance"

7 sets

1:30 AMRAP

10 Deadlifts 135/95  115/75

5 Box Jumps (24/20)

Max Meter Run in Remaining Time

-rest 1:30 between sets-

08.06.2022

Warm Up
2 sets
200m run
5 deep squat progressions
5 each side reverse lunges
15 banded lat pull downs
5 air chair swings




WOD
"Swinging DT"
with a partner
25:00 AMRAP
10 bar muscle ups or ring muscle ups or 10 C2B pull ups/10 pull ups
6 rounds of DT
800m Run

Flow- gymnastics is split between partners
rounds of DT are you go, I go style (3 rounds each person)
run is together

DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
155/105 115/85 95/65

08.05.2022

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
prone PVC lift offs x 15 reps
standing hollow banded pull- downs x 15 reps
wall slides x 15 reps


WOD
"Zoomies"
every 2:30 for 20:00
alternate rounds
1- 50m sled pull + 12 lateral line burpees
2- 14/10 cals bike + 8 devils press 50/35 35/20


Accessory
2 sets
1- 50m sandbag carry- bear hug + 30 seconds hollow hold
2- 50 m sled drag + 30 seconds side plank- each side

08.04.2022

Warm up
2 sets

100m run
A. plank to pike opposite hand to toe touch x 5 each side
B. deep squat progressions x 5 reps
C. 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. 3 sets of high hang snatch x 3 reps 60-65%
B. 3 sets of hang snatch x 2 reps 65-75%


WOD (20:00)
"Over the Top"

For Time
5-4-3-2-1
power snatch 135/95 115/75 95/65
OHS 135/95 115/75 95/65
15/12 cals row after each set of OHS

Rest 3:00

4:00 AMRAP

3 power snatch 95/65 75/55 55/45
3 OHS 95/65 75/55 55/54
12/9 cals row