09.14.2022

Warm Up
2 sets
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side perfect stretch

 
Mobility
front rack banded stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side
prone swimmers x 10 reps
 
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

"Jumpy"

AMRAP 15:00
1 Power Clean 185/125  135/95  115/75
15 Box Jumps (24/20)
100 M run

FINISHER:
3 sets of:
8/8 Single Leg Glute Bridges, immediately into:
15 DB Glute Bridges, immediately into:
:45 Glute Bridge Hold
Rest as needed

*DB can be held on your hips

09.13.2022

Warm Up
3 rounds
50 single unders
20 band pull aparts
10 single arm DB Cuban press each side



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I





Skill: muscle ups
Check out my google doc for several drills on strict, kip or muscle up https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit?usp=sharing

Work through drills and 2 sets of 10 strict pull ups



WOD
"For Real?"

10:00 AMRAP
2 muscle ups or chest to bars or strict pull ups
10 deadlifts 155/105 135/95 115/75
200m run

09.12.2022

Warm up
https://www.instagram.com/p/CHvhxIBnzdS/
https://www.instagram.com/p/CHqV-H1HoSA/

10 reps of each of the flow
1. shoulder circles both forward and back
2. twists
3. swimmer (Michael Phelps)
4. around the world
5. side reaches
6. yoga push ups
7. standing straddle hold for 10 seconds
8. standing straddle both hands on left side for 10 sec. and then right side for 10 sec.
9. in a lunge, thoracic rotations to the right side
10. grab back foot and stretch for 10 seconds (or half kneel stretch) right side
11. straight leg stretch and move the foot around for 10 seconds right side
12. modified pigeon stretch for 10 seconds right side
Repeat #9-12 on the left side


Option today for a recovery WOD instead of class wod.



Strength
3 sets
landmine RDLs x 10 each side https://youtu.be/_FggCDeGW4E
landmine rows x 10 each side




Primer
All Posts • Instagram
2 rounds for quality:
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
15 Hollow Plank Sliders- with a scooter or on the floor no slider- focus on rigid body lines





WOD
"The Hammer"

8 rounds
4 strict handstand push ups
7 back squats 115/75 95/65*

cash out 40 burpees

*barbell is taken from the floor

09.10.2022 NO Classes

Tangletown Classic

Competition starts at 7:30am until 4:00pm

Show your support for the community

09.09.2022

Warm Up
2 sets
Landmine strict press right side x 14
Landmine snatch high pull right side x 12
banded tricep push downs x 15
handstand hold 30 seconds- on the wall or a box
Landmine strict press left side x 14
Landmine snatch high pull left side x 12
banded tricep push downs x 15
handstand hold 30 seconds




Primer
A. 2 sets
100 feet single arm OH carry each side
6 Cossacks each side

B. 2 sets
50 feet single arm suitcase carry each side- heavy
6 DB step ups each side - heavier than the last time you completed these

WOD
"Strictly Clean"
For Time
1000m row
then
5 rounds
3 strict handstand push ups or 15 feet handstand walk
3 hang squat cleans @ 75%
then
1000m row

09.08.2022

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



Strength- bench + raises and holds

A. Bench press
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 x 2 reps @ 85%



B. 2 sets of
15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up

Rest 30 seconds
15 seconds DB lateral raises
15 seconds Hercules hold- thumbs at the side


WOD
"Leaping Forward"
Every 3:00 for 6 sets
100m run
8 burpee box jump overs 24/20"
*record each split

09.07.2022

Warm Up
Run 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges
20 band pull aparts
Run 300m



Strict September
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups


2 sets of 5 strict pull ups
complete these however you can




Strength
Work to a heavy complex in 12:00
1 power clean
1 hang clean
1 jerk

WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 8-10 TTB or hanging knee raises
min 3- 1 barbell complex*

*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55