07.27.2022

Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement    flows • Instagram
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   https://youtu.be/Yo55p6k0oIA
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





Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch  50/35  35/20
wall balls  20/14
weighted sit ups- use one DB at your chest
Run 400m after each set

immediately into
Part Two
21-15-9
Deadlifts  225/155
Single arm DB push press  50/35   35/20Run 200m after each set

04.27.2022 Member of the Month

Warm Up

200m jog

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
A. 15 reps each side x reverse active straight leg raises- lie on your back with a band holding the straight leg up in the air while the other leg slowly lowers as far down as it goes while keeping the knee straight.


B. 10 each side hip hurdles- place two hurdles (small objects) on the floor and with a straight leg, lift over the hurdles and back.



Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


Member of the Month "Elsa"
For Time
Run 100m
5 tire flips
5 devil's press 35/25
5 box jumps 24/20"
Run 200m
10 reps of each movement
Run 400m
15 reps of each movement
Run 200m
10 reps of each movement
Run 100m
5 reps of each movement

03.23.2022

Warm Up
2 sets
1:00 cardio
10 steps each side death march
15 air squats
20 banded good mornings
10 scap pull ups + 10 kip swings

then

10 PVC platter squats
5 barbell tall cleans
5 clusters




Bullet proof shoulders
3 rounds
A. 30 seconds each side KB arm bar- use a challenging weight 53/35
B. 10 x alternating bent over rows- challenging weight

Mobility for OHS
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/



WOD
"Brock"
20:00 AMRAP
12 cals choice machine
9 OHS 95/65 75/55
6 C2B pull ups or pull ups or banded pull ups
3 clusters 95/65 75/55

02.18.2022 Member of the Month WOD

Warm Up


200m row, bike or ski
3 x DB complex

200m row, bike or ski
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI

200m row, bike or ski
3x DB complex

**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).


Mobility
IYTs prone x 10 each letter with a 3 second squeeze at the top
perfect stretch walk x 5 each side




Strength
3 sets
A. rear foot elevated split squats x 8/side @21X1
B. high box jump, step down x 8 reps 30/24"
C. Cossack squats x 4/side @30X1



WOD
Member of the Month- Carrie Sartin
"Cardio abs by Carrie"
25:00 AMRAP with a partner
divide up reps, one work/one rest

Row x 30 cals
Sit ups x 40 reps
Single unders x 60 reps
Knee raises or TTB x 20 reps
Bike x 20 cals

Every 5:00 starting at 0:00, both partners need to hold a 45 second plank and then rest 15 seconds