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

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

10.07.2022

Warm Up
2 rounds
200m run
50m DB cross body carry- switch positions at 25m -one DB overhead, one DB at the side
10 steps walking lunges- no weight
3 wall walks


Mobility
30 seconds standing straddle
10 hip airplanes
10 feet together squats
1:00 squat hold




Strength
back squats
1set of 5 reps @55x1
then





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/


WOD
"Cheese Cake"
10:00 AMRAP
10 TTB
12 box jump overs 24/20"
14 DB alternating snatches 50/35 35/20

09.17.2022 Team of 3

Warm Up
Coach led outside
https://www.instagram.com/p/BlmWiCZHGXG/
1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility 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




WOD
"High Mark"
Team of 3
3 rounds or a 30:00 time cap
60 wall balls 20/14
45 TTB or hanging knee raises
15 box get overs 48/40"
9 tire flips

45 wall balls
30 TTB
15 box get overs
9 tire flips

30 wall balls
15 TTB
15 box get overs
9 tire flips

09.07.2022

Warm Up
Run 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges
20 band pull aparts
Run 300m



Strict September
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups


2 sets of 5 strict pull ups
complete these however you can




Strength
Work to a heavy complex in 12:00
1 power clean
1 hang clean
1 jerk

WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 8-10 TTB or hanging knee raises
min 3- 1 barbell complex*

*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55

08.27.2022 Partner WOD

Warm Up
2 sets

cardio 2:00
15 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups


Primer
2 sets
8 each side DB high pulls
20 glute lifts https://www.instagram.com/p/CYj0pVwoxmy/
10 each side single arm banded lat pull downs





WOD
"Card Shark"

with a partner
25:00 AMRAP
50m sled rope pull- on the small sleds add 2-3 plates
4 rounds- you go, I go style
200m run
10 hang power snatch 95/65 75/55
10 TTB or hanging knee raises

08.25.2022 Member of the Month

3 sets
5 Half Kneeling Bodyweight Windmill/arm
30 Tall Plank Shoulder Taps
10 empty barbell hang clean + press
30sec Bent Hollow Hold w/ Single Leg Extended (switch single leg every 5sec)


Primer:
20 banded lat pull downs
5 scap pull ups
5 kip swings
15 tib raises
10 calf eccentrics




Member of the Month
Julie
6 rounds for time
5 clean & jerk 135/95 115/75 95/65
5 front squats 135/95 115/75 95/65
4 box get overs 48/40"
4 lengths agility ladders
3 pull ups- strict if you can do them, otherwise kipping
3 TTB
200m run
rest 2:00