10.31.2022

Warm Up
2 sets
A. banded squares- walk around 4 times with mini-band around the ankles
B. single leg RDLs x 8/side at 31X1
C. deep squat hold x 30 seconds


Mobility
quick set - with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
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then...
A. Ankle stretch x 30 seconds each
B. Long step walking lunges x 8 each side


Strength
Back squats
"The seesaw goes up and down"
4 reps @ 65%
2 reps @ 80%
4 reps @ 70%
2 reps @ 85%
4 reps @ 75%
2 reps @ 87%
4 reps @ 80%
2 reps @ 90%



WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 pull ups or banded strict pull ups
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 115/75 95/65

*increase power snatches by 2 reps each round until time cap

10.29.2022 Partner WOD

Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions

2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold



Snatch warm up
3 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Extension and pull under
5. Snatch from the power position


Primer- 3 sets of each movement
1 hang power snatch + 1 power snatch
50-60-65%
then
1 power clean + 1 power clean + jerk
50-60-65%

WOD
"PIt Bull"
with a partner for time
Row 200 calories
you go, I go
min 0:00- complete 30 clean & jerks 135/95
min 6:00- complete 30 snatches 135/95

10.28.2022

Warm up
leg swings forward/backward and side to side x 15 each direction
1:00 wall sit
90/90 hip switches x 10 each side
perfect stretch x 4 each side
1:00 squat hold
3:00 cardio choice


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/



Strength
tempo back squat
"drop em slow to grow"
5 sets of 3 reps with a true honest 5 second negative
all reps done at 60%


WOD
"Poodle"
8:00 AMRAP
10 DB box step ups 50/35 35/20
10 TTB or hanging knee raises
30 DUs or 60 singles

10.27.2022

Warm Up
2 sets
10 KB swings
5 inchworms
10 MB chest passes to wall
10 MB OH passes to wall
10 each side banded pallof presses





Strength
"stairway to strongville"
bench press
3 sets of 4 @60,70,80% as warm up
complete the steps at 85%
2-3-4-5 reps
You should take 2-3:00 rest between steps



WOD
"Golden Retriever"
3 rounds for time
400m run or row
15 hang power cleans
10 jerks
5 clusters
Suggested weights

95/65 75/55 55/45

10.26.2022

Warm Up
2:00 cardio
4 each side perfect stretch
then...
2 sets

1:00 walk backwards
10 tib raises
10 calf raises
10 barbell front squats




Squatober
2:00 squat hold
14 hip airplanes
14 single leg glute bridges


3 sets of 3 reps of each exercise
1. muscle clean to a squat
2. tall clean
3. clean from the power position



WOD
24:00 EMOM
German Shepard
min1- 15/10 cals bike or 12/8 cals bike
min2- 10 burpees to a target- must be at least a jump to touch
min3- 3 squat cleans 60-70% your max

10.25.2022

Warm Up
2 sets
200m row
2 lengths in the gym side shuffle
then..
2 sets

10/side lateral box step ups
10 scap pull ups
8/side half kneeling KB press
10 KB sumo deadlifts




Squatober
ankle stretch x 30 seconds each side
RNT split squats x 10 each side- add load


goblet squats- increase load each set- 2 second pause at the bottom
2 sets of 3 reps
2 sets of 3 reps
1 set of 3 reps

then..
4 sets of 5 reps
snatch grip deadlifts at 55-60% of your max DL

WOD
"English Bulldog"
For Time
5-4-3-2-1
deadlifts
70-75-80-85-90% of your max
1-5 reps choice gymnastics

10.24.2022

Warm Up
2 sets
1:00 jumping rope
banded monster walks x 10 each direction
1:00 bike
banded lateral walks x 10 each direction
single leg support squat and hold x 4 each side @4311- hold onto the rig and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back.



Squatober
banded ankle stretch x 30 seconds each side
slow touchdown squats x 8/side
single leg glute bridges on foam roller x 10 each side



Strength
front squats
5 x 3 reps@ 50% of your BS max
then

super set- 3 times
DB farmers walk 150 feet
Barbell bicep curls x 15


WOD
"GSP"
3 rounds for time
24 wall balls 20/14
12 devil's press 50/35 35/20