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

08.24.2022

Warm Up
3 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 (15:00)
"Buzzin' 2.0"
every 1:30 for 3 sets
9 squat cleans 95/65
rest 1:00

every 1:30 for 3 sets
7 squat cleans 135/95
rest 1:00

every 1:30 for 3 sets
5 squat cleans 185/125

07.05.2022

Warm Up
2sets
Row 1:00
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell front squats



Strength
4 sets
A. 3 deadlifts to the knee + 1 deadlift start at 60% your max DL
B. 10 x bent over rows- build load



WOD
"Freedom"
For Time
4 rounds
15 cal row
5 squat cleans 155/105 115/85 95/65
rest 1:00

3 rounds
10 cal row
5 squat cleans 135/95 95/65 75/55
100' shuttle run (25 feet increments)

04.12.2022

Warm Up
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation


Strength
4 sets

2 power cleans + 2 cleans + 2 front squats
60%, 65%, 70%, 75%


4 sets
clean deadlifts x 2 reps @ 90-100%



WOD
"Getting Low"

5 rounds for time
15 TTB
30 DUs
6-5-4-3-2 squat cleans- build load starting at 60%
Rest 90 seconds

08.02.2021

Deload week

Warm Up
Run 200m
6 inchworms
20 calf raises
Run 200m
15 clean grip RDLs with empty barbell
15 glute bridges


Strength
Every 1:30 for 3 sets
2 clean lift offs + 1 power clean @ 65-70%

Every 2:00 for 6 sets
1 power clean + 1 jerk @ 70% and build


WOD
"The Pretender"
Easy flow to this
3 sets
2 rounds in 4:00 then Rest 1:00
10 squat cleans 95/65
5 bar facing burpees
10 TTB or hanging knee raises

Complete 2 rounds of work in the 4:00 interval, rest with whatever time remains in the 4:00 plus everyone rests for entire 1:00 between sets

02.16.2021

Warm up
2 rounds
50 single unders
8/side single leg hip bridge- one foot on the box
10/side tall plank shoulder taps
8/side tall plank elbow drops



Mobility
Overhead & thoracic stretch x 20 reps
prone PVC lift offs x 20
standing hollow pull downs- PVC in band x 20 reps x 3 sets


Barbell warm up
high hang clean pull
high hang clean high pull
high hang power clean
high hang squat clean
repeat above all at the hang position

WOD
"One Too Many"
5 rounds
3:00 AMRAP 1:00 rest
3 squat cleans*
4 bar facing burpees
5 box jumps 24/20"

Barbell Recommendations
round 1: 95/65 75/55 45/35
round 2: 115/75 95/65 75/55
round 3: 135/95 115/75 95/65
round 4: 155/105 125/85 115/75
round 5: 185/125 135/95 125/85

01.26.2021

Warm Up
2 rounds
5/side lateral box step ups
5/side push ups to alternating pike toe touch
15 each direction banded walks
20 second side plank hold/side

Glute Focus
A. DB single leg RDLs x 10/side - lighter weight
B. prone straddle with band x max effort- use the yellow mini-band
C. banded air squat x 10 slow to fast

Upper Body Focus
A. DB or barbell bench press x 7 reps
B. DB bent over rows x 14 reps
C. Band pull aparts x 28 reps- use an orange band



Clean primer
6:00 EMOM
clean pull + hang power clean + squat clean
start at an empty bar and add load



WOD
"Double Header"
5 sets:
4 Hang Power Cleans 115/85 95/65 75/55
4 Box Jump Step Down @ 30/24"
Rest 2:00


5 sets:
2 Power Clean + 2 Hang Power Cleans 135/95 115/75 95/65
4 Bar Facing Burpees
Rest 2:00

5 sets:
2 Power Cleans + 2 Squat Cleans 155/105 135/95 115/75
40 DU's or 80 singles



Cool Down
seal pose 1:00
supine twist 1:00/side
child's pose 1:00