10.06.2022

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
A. front rack banded stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side
C. 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.



Strength
6 sets of clean pull + hang clean + clean
set 1-2 @60%
set 3-4 @65%
set 5-6 @ 70%




Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/



WOD
"Ice Cream Sundae"
6 rounds for time
3 clean & jerk 155/105 135/95 115/75
2 deadlifts 155/105 135/95 115/75
100m run
1 round of Cindy

*Cindy= 5 pull ups + 10 push ups + 15 air squats

10.05.2022

Warm Up
2 sets
1:00 jumping rope
10 each side MB lateral throws
10 MB chest passes
10 empty barbell muscle cleans



Squatober
A. banded ankle stretch x 30 seconds
B. slow air squats x 30 seconds
C. touchdown squats x 10/side
https://www.youtube.com/watch?v=Nj6c9ELsquY


Strength
Strict Press
6 x 3 reps @75%


WOD
"Double Chocolate Brownie"
21:00 EMOM
min1- 15/10 cals bike
min2- 14 single DB box step ups 24/20"
min3- 6 clusters 115/75 95/65 75/55

10.04.2022

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


Primer
2 sets

RNT split squats x 10 per side https://youtu.be/tUBw2PsECM4

weighted box step ups x 5 per side

squat hold 2:00



Strength
front squats or goblet squats
sets 1-3 empty barbell or goblet squats, 5 reps @ 32X1
sets 4-6 front squat with load at 40-50% or goblet squats, 5 reps no tempo


between sets
5-8 reps push ups

WOD
"Monster Cookie"
For Time
25-20-15
cals row
S2OH 95/65 75/55 45/35
2:00 Rest
20-15-10
cals row
S2OH 115/85 95/65 75/55
2:00 Rest
15-10-5
cals row
S2OH 135/95 115/75 95/65

10.03.2022

Warm Up
2 sets
2:00 cardio choice
30 seconds 90/90 hip switches
8 each side reverse lunges
8 sumo deadlifts with DB or KB




wall sit 1:00
Squat hold for 2:00
hold the bottom of a squat which allows you to keep your chest up and your hip crease below parallel. You can hold on to something or elevate your heels.

Strength
Deadlifts
5 x 5 reps @75%

then complete 3 sets 10 reps bent over rows

WOD
"Apple Crumble"
12:00 AMRAP
10 DB deadlifts
10 DB hang clean and jerk
50 feet farmer carry walking lunges

RX 50/35
IN 35/25
SC 30/20

10.01.2022 Teams

Warm up

Bike/row 2:00
side shuffle x 2 lengths of gym
walking lunges x 2 lengths of gym
sumo inchworms x 10 reps
squat press outs with light plate or DB x 10 reps - in the bottom of the squat press the plate straight out and back
lateral leg swings x 10 each


then...


3 sets of this complex each side
https://www.instagram.com/p/BqqKZsogYHq/

2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
.

WOD
"2- Point Conversion"

20:00 AMRAP
split the class up into three teams
this is a relay against your buddies on the other teams
Order of the relay- waterfall style- no person from behind can pass someone in front
1. sled push to the pylon and pull back to the start line. Sleds should have 15# plate added
2. at the pylon complete 4 sandbag cleans + sandbag carry from the pylon to the fence and back to the pylon. Leave the sandbag there for your teammate.
3. run around the building to the side door by the bikes
4. complete 8 lateral burpees over a parallette- run outside the garage door to tag a teammate or go again.

09.30.2022

Warm Up
3 sets
1:00 bike or row
30 seconds jump rope
1:00 90/90 hip rotations
5 each side Samson walking lunges
5 each side squat Y's





Primer https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1. foot position- you can practice this while sitting on a box
2. jumping to the rope- jump and grab with straight arms, hang tall and then knee raise. Have a subtle lean back coming from pushing straight arms down. Scoop the feet in towards the butt.
3. rope on the pull up bar- practice getting your feet on the rope and taking that first pull


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



Take 5:00 to work up to or just over your 70% 1RM snatch


WOD
"Pick 6"
18:00 EMOM
min 1- rope climb x 1-2 reps
min 2- 12/10 cals bike
min 3- 3 power snatch @ 70%

09.29.2022 Partner WOD

Warm Up
Row 2:00
banded lateral walks x 20 steps each direction
feet together squats x 5 reps
Row 1:00
banded monster walks x 20 steps each direction
Cossack squats x 5 reps each side




Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/



WOD
"Strip Sack"
20 rounds with a partner
you go, I go by round
100m run
4 burpees
6 pistols or pistol progressions


Strength
Front squat
4 sets of 2 reps @80%