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

08.02.2022

Warm Up
1:00 cardio
goblet heel sit x 20 reps https://youtu.be/WNKiVHo6sUU
1:00 cardio
front foot elevated, knee over toe split squat x 15 reps each side https://youtu.be/2fCKHY4WVUM
1:00 cardio
Tib raises x 30 reps https://youtu.be/uUcthh4P8Z0



Primer
A. 10 each side touchdown squats- stand on at least 10" or more https://www.youtube.com/watch?v=Nj6c9ELsquY

-hips back, chest over the leg and squat back. Lightly touch the heel to the side of the box(or stack of plates)


B. 10 each side single leg glute bridges


C. 10 prone press ups https://youtu.be/6LK6JbHHcEI




Strength
4 sets
3 deadlifts to the knee + 1 deadlift
perform these on a 2-3" deficit (stand on a 45# plate)


WOD
"Head to Toe"

For time
20 hang power cleans 115/85 95/65 75/55
20 bar facing burpees
400m run
20 push press
20 TTB
400m run
20 front squats
20 HSPU
400m run
20 clusters
20 ring dips
400m run

07.12.2022

Warm Up
2 sets
Run 200m
10 heels elevated squat
10 each side calf raises
4 each side perfect stretch
20-30 second hollow hold



Mobility
banded ankle stretch x 30 seconds each side
90/90 hip rotations x 30 seconds
standing forward fold to feet together squat hold- 10 second hold on each x 3 sets



Strength
A. 5:00 EMOM 1 front squat @ 75%


B. Every 2:00 for 16:00
clean lift off with a pause at knees + power clean + power jerk
build to today's heavy over 8 sets



WOD
"Leia"
AMRAP 10:00
Run 200m
9 C2B pull ups or 9 kipping pull ups or 5 strict pull ups
6 HSPU or piked box hspu

06.22.2022

Warm Up
2:00 cardio choice
2 sets
KB halos x 6 reps
hollow hold x 15 seconds
plank shoulder taps x 20 reps


then
1:00 cardio
2 sets
KB windmill x 6/side
30 seconds banded pass thrus while at the bottom of a squat





WOD
Up and Over
For Time
12-9-6
hang power snatch 95/65 75/55
pull ups

immediately into

6-9-12
Overhead squats 95/65 75/55
HSPU or piked box hspu


Strongman work
3 rounds each for time
sled push 25m (to the pylon)
sandbag carry 50m (from the pylon to the fence and back to the pylon)
sled push 25m
*partner up and one work, one rest by round

05.28.2022 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
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/


WOD
"Just Dance"
with a partner
20 rounds for time
"You go I go"
3 power snatch 135/95 95/65 75/55
6 HSPU
9 box jump overs 24/20"

05.17.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
2 sets
landmine RDL x 8 on the right

10 hang muscle cleans

landmine RDL x 8 on the left

5 tall cleans




Strength
A. 6 sets of
1 hang clean + 1 tempo front squat @ 3011
start at 60% and build load with good squat form

B. clean pull + 5 second eccentric lowering
3 sets of 2 reps @ 85% 1RM clean

Primer for HSPU
practice kicking up to the wall
2 sets
1. handstand shrugs x 10 reps
2. handstand marches x 5/side


WOD
"Professor X"
5 rounds for time
50m sled push- keep it light or empty- to pylon and back
12 HSPU
8 power cleans 135/95 115/75 95/65

04.04.2022

Warm Up
2 sets
10 alternating single leg v-ups
10 Cossack squats
5 each side DB windmills
5 each side DB OH squats
10 glute bridges




Bullet proof shoulders
3 rounds
30 second KB arm bar/side - use a challenging weight
band upright row x 15 reps https://youtu.be/UVhWe4QfoYM




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

https://www.instagram.com/p/Ca4p4r7AA49/

Strength
snatch press in the receiving position 4 x 3 reps
A. 3 sets of 2 hang muscle snatch + 2 OHS @ 30-40%
B. 5:00 EMOM 1 pause snatch @ 60-70%
pause 3 seconds at the knee, then snatch
C. 5:00 EMOM 1 snatch @ 75%


WOD
"Walk Up"
5 RFT
3 deadlifts 225/155 185/125 155/105
6 HSPU
50 feet OH walking lunges with one DB 50/35 35/20 (25 feet out and back)