11.24.2022 Thanksgiving Day

We are closed all day. Enjoy your family.

See you Friday

7am or 8:30am

11.23.2022

Warm Up
9:00 EMOM
min 1- row for calories for the full minute
min 2- 30 seconds yoga push ups
min 3- 30 seconds straight leg hip bridge https://youtu.be/nFJnYcixGVo




Strength
Deadlifts
10:00 EMOM
mins 0-4 2 reps@ 75%
mins 5-10 1 rep @80%

super set
3 rounds
A. single leg glute bridges x 10/leg- bodyweight
B. curtsy squats x 8/leg- add load



WOD
"Devilish"
AMRAP 14
10 Dumbbell Box Step-ups
14 Single Arm Devil's Press
15 Dumbbell Box Step-ups
14 Single Arm Devil's Press
20 Dumbbell Box Step-ups
14 Single Arm Devil's Press
25 Dumbbell Box Step-ups
14 Single Arm Devil's Press
30 Dumbbell Box Step-ups
14 Single Arm Devil's Press
...
Add 5 Dumbbell Box Step-ups Each Round
Weights: 50/35 40/30 35/25

11.22.2022

Warm Up
2 sets
1:00 cardio choice
6 inchworms + push up
15 calf raises- stand on a plate or small box
12 barbell thrusters




Mobility
A. front rack banded stretch x 30 seconds each side
B. ankle stretch x 30 seconds each side
C. deep squat plate hold x 30 seconds



Strength
Front Squat
1st rep with a 5 second descend followed by remaining reps as fast as possible
entire set is unbroken
1 + 4 reps @ 62%
1 + 3 reps @ 68%
1 + 2 reps @ 73%
1 + 2 reps @ 75%


WOD
"The Griddy"
12:00 AMRAP
7 deadlifts 225/155 185/125 135/95
7 bar facing burpees
7 HSPU or piked on a box

11.21.2022

Warm Up
Row 300m
50m dual KB/DB overhead carry
Row 250m
50m dual KB/DB front rack carry
Row 200m
50m dual KB/DB farmer carry



Primer
2 sets
12 each side single leg glute bridges
12 each direction banded walks
30-45 second wall sit




Strength
back squats
"Do It Better"
5 reps@ 65%
4 reps @ 75%
3 reps @82%
2 reps @87%
1 rep @92%
1 rep @95%

WOD
"12 Men on the Field"
12-9-6
Shoulder to overhead 135/95 115/75 75/55
TTB
Rest 2:00
9-6-3
Shoulder to overhead 155/105 135/95 95/65
TTB
Rest 2:00
6-4-2
Shoulder to overhead 185/125 155/105 115/75
TTB

11.19.2022 Partner WOD

Warm Up
3 rounds
10 KB swings- light
10 KB goblet squats
10/leg bodyweight rear foot elevated split squat
25 seconds tall plank shoulder taps




WOD
"Three Stages"

with a partner
on the 0:00
8 power snatch, 4 rope climbs 155/105 115/85 95/65
6 power snatch, 3 rope climbs
4 power snatch, 2 rope climbs
*each person completes total number of snatches listed, rope climbs are split*

on the 15:00
3 rounds
32/28 cals row
10 DB shoulder to overhead each person 50/35 35/20
*divide cals, each person completes the 10 reps S2OH

on the 30:00
3 rounds
9 bar muscle ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"
*divide reps however you choose*

11.18.2022 Member of the Month- Meredith

Warm up
2:00 cardio choice
2 sets
yoga push ups x 5
PVC Cuban presses x 10
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses x 10
3. external rotation x 10
4. pulsing x 10
5. external rotation overhead x 10





TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep


Handstand https://www.instagram.com/p/BvPOLo7gNVD/

These drills will fix 3 main issues:
*shaping
*opening up shoulders/stacking
*tension
1. pressing tall to open shoulders and stack spine
2. wall facing stacking in a pike position
3. T-spine stretch over MB with barbell - opening the shoulders




Snatch warm up
3 reps of each
1. slow OHS
2. sots press to stand
3. press behind the head to squat
4. extension to pulling under
5. snatch from the power position




WOD
"Mere Bear"
400m run
then
5 rounds
3 pull ups
4 TTB
5 HSPU
20 double unders

400m run
then
75 hang power snatches 45/35
every break is a 15 second rest

For total time

11.17.2022

Warm Up
3 sets
Row/Ski 200m
with a med ball complete the following:
10 each side rotational throws to wall
10 chest passes to wall



Strength- bench + raises and holds

A. Bench press

"The Seesaw Again"
5 reps @ 60%
3 reps @ 70%
5 reps @ 65%
3 reps @ 75%
5 reps @ 70%


B. 2 sets of
15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
Rest 30 seconds
15 seconds DB lateral raises
15 seconds Hercules hold- thumbs at the side

WOD
"Merry-Go-Round"
For time
2 rounds
6 squat cleans 115/85 95/65 75/55
6 ring rows
rest 1:00
2 rounds
6 squat cleans 155/105 115/75 95/65
6 pull ups