09.21.2022

Warm up
2:00 row or run- easy pace
30 seconds banded air squats
1:30 row or run- moderate pace
30 seconds wall slides
60 seconds row or run- moderate pace with a slight pick up
30 seconds deep squat progressions


Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/



Snatch warm up- 3 reps each
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 hang snatch + snatch + OHS @ 65% of your max snatch
B. 3 sets of snatch + OHS @ 70% of your max snatch
C. 3 sets of snatch @ 80%


WOD
"Tight End"
3 sets
12-9-6
power snatch 75/55 45/35
Overhead squat 75/55 45/35
box jump 24/20"
Rest 3:00 between sets

09.20.2022

Warm Up
2 sets
200m run
2 lengths in the gym side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
A. banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B. KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C. band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above




Strength
Deadlift 5 sets of 5 reps @ 70%
then
3 sets of 8 each side hack squats https://youtu.be/MdYqhUKWLIE



WOD
"Offensive Line"
2 rounds for time
50m sled push -add 2 plates (male), one plate (female) to sled
400m run
15 power cleans 135/95 115/75 95/65

09.19.2022

Warm Up
2 sets

200m Run
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Hip flexor hurdles x 5/side https://www.instagram.com/p/B1ewbGLFylu/
Cossack squats x 8/side
KB single side OHS x 4/side
KB single side press in the bottom of the squat x 4/side


Strength
Strict Press
5 sets of 4 reps @ 70%
between sets complete
20 banded lat pull downs + 8-10 push ups

Strict September
2 sets of 15 reps strict pull ups


WOD
"Wide Receiver"
21-18-15-12-9
unbroken thrusters 95/65 75/55
*you can rest as long as you need so that each set of thrusters is unbroken



Cool down
downdog 1:00
prayer stretch 1:00 each side- move your arms to one side, while keeping your pelvis static
candlestick stretch on wall 1:00- focus on the breathing 7-4-8 (inhale, hold, exhale)

09.17.2022 Team of 3

Warm Up
Coach led outside
https://www.instagram.com/p/BlmWiCZHGXG/
1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility warm up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy




WOD
"High Mark"
Team of 3
3 rounds or a 30:00 time cap
60 wall balls 20/14
45 TTB or hanging knee raises
15 box get overs 48/40"
9 tire flips

45 wall balls
30 TTB
15 box get overs
9 tire flips

30 wall balls
15 TTB
15 box get overs
9 tire flips

09.16.2022

Warm Up
2 rounds
Run 200m
goblet squat eccentric isometrics x 6- take 5 seconds to descend, 2 second pause at the bottom
KB leg lift overs x 10 each side
then...
5 sets of the following complex
4 shoulder taps
3 push ups
1 inchworm + perfect stretch each side



Mobility
A. front rack stretch x 30 seconds each side
B. calf eccentrics x 10 each side
C. tib raises x 30seconds
D. wall slides x 30 seconds


Strength
cleans & jerk
A. 4 sets of 2 reps of the complex: clean pull + below the knee clean @ 50% https://youtu.be/VF-hqxyLly4

*when you slide down to below the knee, PAUSE, make sure your weight is balanced over the whole foot, then PUSH through the floor to get momentum on the barbell. We do NOT want to pull the bar up with our arms even though it's light

B. 4 sets of 2 reps of the complex: push press + push jerk@ 55%



WOD
"Get Faster"
1200m run- 3 times around the building
then
15-12-9
bar facing burpees
push press 115/85 95/65 75/55

immediately into
9-6-3
strict pull ups
power cleans 155/105 135/95 115/75

09.15.2022

Warm Up
2 rounds
200m
5 yoga push ups
10 goblet squats- slow to fast up
5/side DB high pulls
5/side DB strict press




Mobility Primer
2 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip
B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.
C. 5 x each side calf eccentrics- on a plate, raise up with two feet and down slowly with one.



Strength
3 sets

A. Bulgarian split squats x 10 reps each side
B. DB step ups x 5 each side
*each of these should be heavier than the last time
*rest after each set



WOD
"Get Fitter"
3 sets each for time
15-12-9 cals on a machine
8-6-4 DB alternating snatch- heavy 70/50 50/35 40/25
Rest 2:00 between sets

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