12.19.2022 Member of the Month

Warm Up
2 sets
2:00 cardio
10 steps DB death march
*4-point hops x 7 per leg
10 reps DB high pulls
5 wall slides

Strength
3 sets of
A. landmine RDLs x 6 each side @31X1
B. landmine bent over rows x 6 each side @31X1
then
3 sets of
C. 5 ring rows- hardest possible
D. 15 feet handstand walk or 25 feet scooter walks


WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"

12.17.2022 Holiday Party Tonight 6:30

Warm Up

3:00 cardio choice

Thoracic and Squat flows

5 reps of each movement

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
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

 Clean warm up with empty barbell

 Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

1.  jump and shrug

2.  jump and shrug + high pull

3.  jump and shrug + muscle clean   

4.  tall cleans 2",4",6" full squat

WOD

"Sick Joke"

Teams of 2

For Time:

Buy In: 50 Cal Machine

200 DUs or 400 SUs

150 Wall Balls 20/14

100 Ground to Overhead 115/85  95/65  75/55

75 Burpees Over Bar

50 Pull Ups

Buy Out: 50 Cal Machine

12.16.2022

Warm Up
2 sets
20 banded monster walks
20 tib raises
5 each side perfect stretch
20 banded face pulls
10 each side touchdown squats
 
 
Strength
Overhead Squats
4 x 5 reps@ 70%
 
 
WOD
"Savage Beast"
Every 4:00 for 20:00
shuttle runs x 200 feet (split into 25 feet segments)
rope climbs x 2 or up/downs x 4
burpee box jump overs x 6

12.15.2022

Warm Up
300m row
5 inchworms + push ups
10 air squats
200m row
5 each side DB high pulls
10 v-ups
100m row
5 scap push ups
10 each side plank to pike opposite hand to foot touches



Mobility- overhead  https://www.instagram.com/p/Clm6LjVj0RD/
focus on the prehab exercises
A. Single arm row to shoulder external rotation x 8 each side
B. DB OH press x 8 each side
C. tall plank shoulder taps x 10 each side
D. prone overhead press x 10 reps- this is with no weight or PVC

 
Strength
A.   3 sets of 3 reps Press in Split
youtu.be/6sDl55s2Hs0
B.  3 sets of 3 reps  Jerk in Split
youtu.be/QhYM_UPg7js 
 
C.  5 sets of 
Clean + front squat + Jerk @ 75% of C&J max - build with good form



WOD
"Ceiling Fan"
21 Clean & jerks 135/95
100 DUs
21 Clean & jerks
on the minute 5 wall balls starting at 0:00

12.14.2022

Warm Up
3:00 cardio
10 each side wall supported deadbugs
20 seconds handstand hold on wall
then
2 sets
10 DB high pulls (5/side)
10 dual DB swings
5 donkey kicks on the wall  https://youtu.be/xHGMuzvRuzw
 
mobility for shoulders
A.  DB or PVC Cuban Press x 5 reps
B.  banded face pulls x 20 reps
C. Y-T-W prone x 6 reps each







WOD
"Devil's Cake Walk"
21:00 EMOM
min 1- 12/10 cals row
min 2- 4 DB devil's press 50/35  35/20
min 3- 13/10 cals bike or 11/8 cals
min 4- 3 wall walks

then at 21:00

2 rounds for time
12/10 cals row
4 DB devil's press
13/10 cals bike
3 wall walks

12.13.2022

Warm Up
2:00 row/ski
4 each side perfect stretch
15 banded face pulls
5 PVC Cuban presses
5 slow PVC overhead squats




Snatch warm up  https://www.instagram.com/p/CleTE-wpZ4x/
5 reps of each 
1. snatch grip high pulls
2. overhead squats
3. sots press
4. tall snatch- extension to pull under
5. high hang squat snatch
6. snatch



Strength
A. 3 sets of 2 reps snatch balance- keep light and and quick   https://youtu.be/D5BUtMk0INY
B. 5 sets of 3-position snatch @50-70%
(high hang, hang, floor)

WOD
"Doom"
7 Rounds for Time
200m row
1 power snatch 155/105  115/75   75/55
3 bar muscle up/3 C2B pull ups/ 3 pull ups 
3 strict handstand push up

12.12.2022

Warm Up
Cardio 3:00
3 sets
10 each side single leg deadlifts
20-30 second hollow hold
60 seconds suitcase carry- heavy (30 seconds each side)




Strength
Deadlifts
10-8-6-4-2
60-65-75-80-85%

Accessory Set
3 rounds
A. DB rows x 8/side
B. barbell bicep curls x 15
C. banded tricep extensions x 15


WOD
"Oh My Core"
For Time
2 rounds
50 abmat sit ups
50 TTB or hanging knee raises
rest 3:00