12.28.2022

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

 
 
Mobility
1. banded ankle stretch x 30 seconds each side
2. banded wrist stretch x 30 seconds each side (just like the ankle stretch- put your hand on an elevated surface with the banded around the wrist- pull for tension on the band and hold)
3. open book stretch x 30 seconds each side

 
Strength
Overhead squats
4 sets of 5 reps @75%

WOD
"Grippy"
9:00 AMRAP
3,6,9,12,15... keep adding 3 reps until time expires
thrusters 95/65  75/55
TTB or hanging knee raises
 
 
Post WOD- abs  2 sets
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1.  10 each side clam shell side hip thrusts
2.  10 straight leg sit ups
3.  20 single leg alternating v-ups
4.  20 heel taps
5.  20 alternating deadbugs- legs only, slowly
6.  20 tall plank cross body mountain climbers
7.  10 ab roll outs- use a scooter or the barbell

12.27.2022

Warm Up 
3 sets 
200m cardio 
6-10 push ups 
10 each side curtsy squats 
10 barbell good mornings 
5 each side KB RDLs

Strength- 3 super sets
A.  Bulgarian split squats x 8 reps each side- moderate load
B.  2 reps Turkish get ups each side- increase load per round


WOD
Bermuda Triangle

3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round

15 Minute Time Cap

Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski

12.26.2022

Warm Up
6:00 machine of choice- every 1:30 complete 5 air squats + 3 push ups
then
2 sets
prone swimmers x 30 seconds
bird dogs x 30 seconds
banded hamstring curls x 15 reps


 
WOD
"Holiday Recovery"
Team of 3
Row for max distance

one person rows, two work on the AMRAP
20:00 AMRAP
10 sandbag cleans- clean to the shoulder and release one hand
14 burpee box jump overs 24/20"
20 single arm devil's press 50/35 35/20
 
Your team has two scores. One max distance in meters and then rounds + reps.
 

12.24.2022 Team of 3

Warm Up
2 sets
200m row/ski/bike
5/side plate drop back lunges
10 x goblet squats- slow to fast tempo
5/side half kneeling KB strict press
50' perfect stretch walk- lunge + forearm to the floor + thoracic rotation + straight leg stretch



Mobility
3 x eccentric pull ups with a 5-6 sec descend
box stretch with PVC x 45 seconds https://vimeo.com/196491452
5/side x squat Y's with 2.5 -5# plates in each hand



Clean warm up with empty barbell
 Burgener Warm up   https://www.instagram.com/p/Bw1rOjbgILs/
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2"
5. push jerk



WOD
"Jolly Old Saint Nick"
Team of 3
30:00 CAP
60 Clean & Jerk 155/105    135/95    115/75
300m row each person on the team
10 rope climbs or 20 up/downs
300m row each person
100 bar facing burpees
300m row each person
10 rope climbs
300m row each person 
60 Clean & Jerk  155/105 135/95  115/75

12.23.2022

Warm up
2 sets
20 steps death march
5 each side spiderman lunges
20 tib raises
5 each side Cossack squats


Strength
9:00 EMOM
min1- reverse sled drag- add weight to the small sleds and walk backwards with straps
min2- suitcase carry heavy 25 seconds each side
min3- deadlift x 3 reps building load each round

WOD
"Queen of Hearts"
Every 4:00 for 5 sets
400m/350m row
15 DUs or 30 singles
5 deadlifts
each round the DL increases from 65%-70-75-80-85%
*record times and load*

12.22.2022

Warm Up
 2 sets 
1:00 row/bike/ski 
20L/20R lateral banded walks 
5 inchworms 
barbell front rack squat hold 45/35#, 30 seconds 
5 barbell front squats 45/35#

 
Mobility
2:00 squat hold
14 hip airplanes
14 single leg glute bridges



Strength
Front Squats
3 sets of 8 reps @40% of your back squat max

WOD
"Around"
3 rounds for time
16 alternating DB snatch 50/35  35/20
16 wall balls  20/14
20/15 cals row or 15/11 cals row
10 each side single DB reverse lunges

 

12.21.2022

Warm Up
2 sets
1:00 bike or row
15 banded lat pull downs
5 each side perfect stretch
5 PVC OHS
5 PVC Cuban press


Mobility- overhead
1. prone behind the neck press x 10 reps
2. prone PVC lift offs x 20 reps
3. KB arm bar stretch x 30 seconds each side
https://youtu.be/WgVycA0ODac


WOD
"Up Down"
15:00 EMOM
min1- 13/10 cals bike
min2- 10 TTB or hanging knee raises
min3- 4 overhead squats + 4 shoulder to overhead 115/85  95/65  75/55

at 16:00 complete 4 rounds for time
13/10 cals bike
10 TTB
4 OHS  115/85  95/65  75/55
4 S2OH