10.22.2022 Partner WOD

Warm Up
3 sets
Death march x 20 steps
Turkish get ups x 3 each side
Hollow body bounces x 30 seconds youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be

Squatober
1. RNT split squats x 10 each side with weight
2. wall sit in a squat 1:30
3. banded step outs x 30 each side


WOD
"Time to Cap Me!"
with a partner
25:00 time cap
100 box jumps 24/20"
100 front squats 75/55 45/35 or a goblet
100 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time
*one work, one rest

10.21.2022

Warm Up

Cardio 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



Gymnastics Conditioning (6:30 total time)
1 min hollow plank hold
1 min handstand shoulder taps
— rest 2 min —
30 sec hollow plank hold
30 sec handstand shoulder taps
—rest 1 min —
15 sec hollow plank hold
15 sec handstand shoulder taps


Strength
3 x 8 each side touchdown squats- higher than before
then
front squats
4 sets of 3
65-70-75-80%




WOD
"Chicken Fried"
18:00 AMRAP
100 feet farmer carry
30/22 cals bike
5 wall walks
30/22 cals row
60 second plank hold

10.20.2022

Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach https://youtu.be/Yrgx959kdME
5 sumo inchworms + push up

then
one round
3 eccentric pull ups with a 5 second descend
15 each lateral banded leg raises
30 seconds banded perfect stretch hold




Strength
A. barbell hip thrusts
3 sets of 10 reps @80% your DL max

B. Bulgarian split squats
3 sets of 7 reps each side- heavy


WOD
"Wagon Wheel"
13:00 AMRAP
kettlebell swings x 10 reps
box jump overs x 5 reps 24/20"
after each round, add 5 reps to both exercises. Keep adding 5 reps until time expires

10.19.2022

Warm Up

2:00 cardio choice
2 sets
100 feet KB/DB cross body carry- switch at the 50 foot mark- one KB overhead, one KB at your side
5-8 push ups
10 barbell muscle cleans
5 barbell hang power cleans




Primer
6 sets of 2 reps power cleans
set 1-2 @55%
set 3-4 @ 65%
set 5-6 @70%



WOD
"Beers and Sunshine"
24:00 EMOM
min1- 15/10 cals bike or scale to 12/8 cals bike
min2- 5 power cleans 135/95 115/75 95/65
min3- 3 muscle ups or 3 ring dips or 3 strict pull ups

10.18.2022

Warm Up
2 sets
30 banded pull aparts
4 each side perfect stretch
10 each side single arm DB high pulls
5 inchworms




Squatober
Single leg glute bridges x 15 each side
Hip airplanes x 8 each side
deep squat hold with plate x 1:00

Back squats
warm up: 3 sets of 4 reps @ 60, 70, 80%
The Stairway to Srongville
goal is to complete all steps @85%
2-3-4-5 reps



WOD
"Boots On"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
*record your splits*

10.17.2022

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

Mobility
A. sots press with an empty bar or PVC
B. bottom of an OHS hold accumulate 2:00
C. prone swimmers x 15 reps




Primer
super set- 3 rounds
A. strict press x 10 reps @50-55%
B. farmer carry x 100 feet- as heavy as possible
C. curtsy squats x 8 per side- add weight- users choice

WOD
9:00 AMRAP
"Cowboy"
5 power snatch 115/85
10 HSPU
15 abmat sit ups

10.15.2022 Partner WOD

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell power cleans
5 barbell strict press
200m row/ski or bike

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
"Small Pieces"

with a partner for time
split the wod however you want in any order
120 power cleans 135/95 115/75 95/65
90 box jumps 24/20"
60 burpee pull ups -use a box to jump for the pull up to scale
30 C2B pull ups or banded strict pull ups