02.04.2022

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

followed by
banded ankle stretch x 30 seconds each side


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/


Strength
OHS
8 reps @ 60%
6 reps @ 65%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%


Lacking mobility for OHS, try these instead of squatting
Super Set- 2-3 rounds

1. 90/90 Ys x 15 reps
2. squat Ys x 8 reps each side- use 2.5# and then 5# plates
3. band squat overhead press x 8 each side- light DBs for good position
https://www.instagram.com/p/CVvXoTfLg5x/



AT Home Strength
A. DB single arm overhead squats x 5 each side
B. Cossack squats x 8 each side- slow tempo, get low
C. DB pull overs x 15 https://youtu.be/owr5y-s6-Qk



WOD
"Push Through"
For Time

15-12-9
hang power cleans 135/95 115/75 95/65
HSPU or box pike hspu

immediately into

9-12-15
power cleans 115/75 95/65 75/55
push ups



AT Home Version
For Time
15-12-9
Dual DB hang power cleans
pike hspu from a box or step or cooler

9-12-15
Dual DB power cleans- one DB head must touch the floor
push ups

01.04.2022

Warm Up
2 rounds
10 cyclist squats
10/side wall supported deadbugs
10 feet crab walk
3/side inchworm spiderman walk
*walk hands out to the push up position, do the push up and then bring one foot forward to a low spiderman lunge. Stand up from there to repeat on the other side.*


Primer- 2 sets
A. banded ankle stretch x 30 seconds each side
B. touchdown squats x 8 each side
C. plate squats x 6 @31X1

Strength
Back Squats
3 x 10 reps @65%
*between sets complete 30- 45 second handstand hold and 10 PVC lift offs

WOD
"No Love"
12:00 AMRAP
3 HSPU
6 deadlifts 225/155
9 pull ups
12/10 cals bike

10.26.2021

Warm up
2 rounds
Run 200m
10 prone PVC lift offs
5 prone swimmers

2 rounds
5-10 push ups
30 second handstand hold against wall

Wrist Warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)


WOD
"Rest in Peace"
E2MOM - as long as possible
2 rounds
3 thrusters 95/65
3 HSPU
add one rep each round until you can't complete full rounds before time

Post WOD

2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos

Still have time...
3 sets
Turkish sit ups x 30 seconds
rest 30 seconds
hollow hold flutter kicks x 30 seconds
rest 30 seconds

09.20.2021

Row/run/bike an easy 3:00

T-Spine Stretch on a bench x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps

and then …
Deep Squat Progressions x 5-7 reps

Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility
banded lat stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side


Strength
Front Squat 00X1; 6,6,6,6; rest 2:00-2:30 between sets



WOD
"I don't want to go home"
9-6-3
thrusters 135/95
push ups

Rest 3:00

3-6-9
clusters 155/105
hspu or handstand walk 25 feet

09.14.2021

Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach
5 sumo inchworms + push up

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


Strength
strict handstand push ups
If you have 3-5 sHSPU then, 4-3-2-1 keep sets unbroken
If you have more than 5 sHSPU, then 7-5-4-3
If you are doing these on a box, then 7-6-5-4

Primer
Complete the complex 4 times
1 clean pull
1 power clean
1 hang power clean
1 squat clean


WOD
"No Lie"
buy in 800m run
21-15-9
power cleans 135/95 115/75 95/65
HSPU
cash out 800m run

07.24.2021 Partner WOD

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility: https://www.instagram.com/p/Bz1vMkKlT2p/
A. perfect stretch x 5/side - start at a spiderman lunge, forearm to the floor in front, then up to a straight leg stretch with hands on either side of the foot in front

B. psoas march x 10 each side- use the yellow mini-bands for a better stretch- you don't need to elevate this stretch. Just move on the floor.

C. plate loaded curtsy walk x 25 feet




WOD
"Long Lines"
with a partner
divide reps, one work/one rest
For Time
50 cals bike
40 box jump overs 24/20"
30 slam balls 35/25

800m run
40 alternating pistols
30 wall balls 20/14

1000m row
30 burpees to a plate
20 HSPU or strict box hspu

07.06.2021

Warm up
400m run
2 rounds
10 skaters/side
10 single leg stance with KB pass/side https://www.instagram.com/p/CQTiOnRM65-/
10 glute bridges


Strength
3 sets

landmine RDL + row- leave the foot off the floor the entire time/side x 8 @31X1

landmine Turkish sit ups/side x 8

banded hamstring curls x 20


WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles



Post WOD
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings