08.19.2022

Warm up
2 sets
200m run
▪️8-10 Windmills to each side
▪️20-30 sec Single Arm Overhead DB Carry
▪️8-10 Supine Press Roll to Side

https://www.instagram.com/p/CdbFHUIAKJW/



Mobility
frog pose x 30 seconds
back press ups x 30 seconds
banded good mornings x 30 seconds




Strength
Super Set 3 times
A. barbell hip thrusts x 12 reps @65-75% 1RM DL
B. banded pallofs press x 45 seconds each side
C. hollow hold x 20-30 seconds

WOD
"Madison"
13:00 AMRAP
4 bar muscle ups or 4 c2b pull ups
25 feet handstand walk or 50 feet scooter walk
12 DB alternating snatch 50/35 35/20 RX+ 70/50



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

08.18.2022

Warm Up
3 sets
Run 200m
with a med ball
10 each side rotational throws to wall
10 chest passes to wall




Strength
A. pause bench press
3 sets of 3 reps @80%
pause one second at the chest for every rep


B. 3 sets of DB rows x 10 each side- build load
C. 4 sets of 15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
rest as needed between sets- use really light weight!!



WOD
"Bucky Badger"
7 rounds for time
7 push press 95/65 75/55 55/45
7 burpees over the bar
35 double unders for 70 singles

08.17.2022

Warm Up
50 single unders
5 each side Cossack squats
45 seconds wall sit
30 handstand hold


then
3 sets
10 Russian baby makers
10 DB/KB deadlifts
10 DB/KB strict press
5 calf eccentrics each side


Primer
3 sets
A. hanging scap pull ups x 10
B. hollow sliders- feet on a scooter or the rower seat, open and close shoulders to gain movement, do not bend or pike at hips. No sagging midline. x 10 reps




WOD
"Lake Monona"
4 rounds for time
50m farmer carry 53/35
10 single arm KB hang clean & jerk 53/35
50 m farmer carry
Rest 1:00


4 rounds for time
50m sandbag bear hug carry
5 x sandbag ground to shoulder
50m sandbag bear hug carry
Rest 1:00

08.16.2022 Teams of 3

Warm Up
2 sets
1:00 cardio, increasing pace every 20 seconds
20 lateral banded steps/side
5 barbell good mornings
5 barbell behind the neck press
5 barbell back squats
10 each side Cossack squats


Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.




WOD
"The Capitol"
Team of 3
one work, two rest except on the sled push
24/18 cals bike
24/21/18/15/12 reps deadlift 205/135 155/105 135/95
21/18/15/12/9 reps power clean
50m (pylon and back) sled push 270/225

break up reps as you choose with one working, two resting
sled push- two people push the sled, one rests


Accessories
2 x 50 banded tricep extensions
1 x 60 banded lat pull downs

08.15.2022

Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement
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
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

Barbell warm up
5 clean grip RDLs
5 hang power cleans
5 strict press
5 kang squats

Strength
Take 15:00 to build to a heavy clean & jerk


WOD
"Camp Randall"
4 rounds for time
15/10 cals row
8 HSPU or piked box hspu
5 hang power cleans 135/95 115/75 95/65
rest 45 seconds
*record each set*

08.13.2022 Partner WOD

Warm up
2 sets
200m run
10 each side shoulder taps
5 scap push ups
30 seconds deep squat weight transfer




Mobility
10 each side wrist ups
10 wrist rolls
10 each side plank wrist ups
10 wrist rolls
30 seconds each side forearm massage with knee

WOD

"Walking Together"

for time with a partner

200m Partner Run

20 Synchro Wall Balls (20/14)

8 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

12 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

16 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

20 Wall Walks

08.12.2022

Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex

3 OHS slow
3 sots press to stand
3 behind the neck press to squat
3 power snatch below the knee




Strength
A. high hang snatch 3 sets of 2 reps @ 70%
B. hang snatch 3 sets of 1 rep @ 80%
C. snatch 3 sets of 1 rep @85%

WOD
"75 MPH"
For Time
75 power cleans 135/95 115/75 95/65
every 2:00 starting at 0:00 complete 12 TTB or hanging knee raises (scale to 8 TTB/ hanging knee raises)