11.08.2022

Warm Up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds


Strength
"Frozen in the Bottom"
back squats with a 2 second pause
2 x 3reps @55%
2 x 3 reps @65%
1 x 3 reps @ 70%


WOD
"4 Square"
4 rounds for time
5 devil's press 50/35 35/20
3 wall walks
15 box jump overs 24/20"
3 wall walks
5 devil's press 50/35 35/20
Rest 1:00

11.07.2022

Warm up
2 sets
2:00 cardio choice
10 barbell RDLs
10 barbell Kang squats
5 each side beast to alternating leg through https://youtu.be/EQEuNPVppO8




Mobility
1. side lying arm circles x3-5 each side https://www.instagram.com/p/Cj2f3bagRCt/
2. banded wall slides x 10 same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side https://www.instagram.com/p/Ccnm8VugRMF/


WOD

"Maximum Load"

For total weight
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many deadlifts as possible
Rest 3 minutes then
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many strict press as possible

Total of max reps x weight on barbell = score

Athletes will choose their own weight for each lift


Single Leg Focus
2-3 sets depending on time
10 right leg weighted step ups
15 right leg unweighted step ups
10 left leg weighted step ups
15 left leg unweighted step ups
6-8 supermans
rest 90 seconds

11.05.2022 Partner WOD

Warm Up
2 rounds
2 KB/DB hang power clean right
2 KB/DB single arm rack lunge right
2 KB/DB single arm thruster right
repeat all on left side
then
10 push ups
20 jumping jacks


Barbell warm up/primer
5 clean grip deadlifts
5 muscle cleans
5 front squats
5 hang power cleans
5 hang squat cleans
5 push presses
all with an empty barbell


WOD
"Partner Power"

For Time with a partner
Alternate rounds with your partner

10 Rounds of:
8 Power Cleans 95/65 75/55 65/45
8 Front Squats
8 Bar over Burpees
Then
200 Meter Run with your partner

8 Rounds of
6 Power Cleans 135/95 95/65 75/55
6 Front Squats
6 Bar over Burpees
Then
200 Meter Run with your partner

6 Rounds of
4 Power Cleans 155/105 115/85 95/65
4 Front Squats
4 Bar over Burpees
Then
200 Meter Run with your partner

4 Rounds of:
2 Power Cleans 185/125 155/105 115/75
2 Front Squats
2 Bar over Burpees
Then
200 Meter Run with your partner

40 Minute time cap

11.04.2022

Warm Up
2 rounds
300m row
5/side half kneeling KB bottom up press
5/side half kneeling KB halos
5/side tall kneeling to standing- choice to hold KB

Mobility
shoulder warm up- yellow mini-band for A & B
A. shoulder driver x 30 seconds
B. wall clock x 1 rotation of the clock
C. child's pose with lat stretch x 30 seconds/side- reach arms out at 10:00 & 2:00


Strength
Deadlifts
4 sets of 4 reps @ 70,75,80,80%
then

Super set- 3 times
150 feet single arm overhead carry
2-5 reps strict chin ups



WOD
"Haunted"
For Time
20-15-10
thrusters 115/75 95/65 75/55
5-3-1
bar muscle ups/C2B pull ups/pull ups

11.03.2022

Warm Up
2 rounds
200m row
10 single leg RDL with light weight- 5 each side
10 half kneeling KB single arm press- 5 each side
10 stagger stance good mornings with empty barbel
1:00 squat hold




Strength
"Recess has been extended"
seesaw- back squats
5 reps @60%
3 reps @70%
5 reps @65%
3 reps @ 75%
5 reps@ 70%

WOD
"Trick-or-Treat"
18-15-12-9-6-3
cals choice
sit ups
4 power snatches after each set 115/85 95/65 75/55

11.02.2022

Warm Up
Cardio 2:00
then
thoracic flow 5 reps of each movement flows • Instagram
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 https://youtu.be/Yo55p6k0oIA
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




Mobility
A. banded lat stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side


Primer
3 sets of 3 reps each
1. muscle clean to front squat
2. tall cleans
3. clean from the power position

WOD
"Graveyard"

27:00 EMOM
min 1- 13/10 bike cals or 11/8 cals
min 2- 3 squat cleans @ 50% + 3 front squats
min 3- 12 bar facing burpees

11.01.2022

Warm up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds


Mobility flow https://www.instagram.com/p/CkLnXhqAO-e/
move through with a 20 second hold on each
1. straight leg forward fold to feet together squat
2. toe roll ups
3. sumo squat hold at the bottom
4. v-sit with a lean forward of the chest and arms
5. frog pose with a lift of the lower leg- alternating sides
6. half kneeling Samson stretch each side
7. half kneeling straight leg stretch and roll the ankle in all directions
8. half kneeling grab the back leg and hold or just stretch in a half kneeling position
9. internal knee rotations without a barbell on back (video)




Strength
barbell hip thrusts
3 x 15 reps @50% deadlift max
then
Super set
3 rounds
A. Cossack squats with weight x 6 each side
B. lateral DB step ups with weight x 6 each side

WOD
"The Great Pumpkin"
Every 3:00 for 5 sets
21/16 cals row
12 sandbag squats 150/100/70/50
9 kipping handstand push ups