01.11.2023

Warm up
2 rounds
Cardio 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
 Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side




Mobility
hip warm up  https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band 
1. abduction x 8 each side
2. band kick backs x 8 each side
3.  knee knockers x 8 each side
4. banded frog pumps x 16 reps
 
 
 
Strength
Hip thrusts
4 x 8 reps @75-85% DL max


WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans

Rest 3:00

Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups

01.10.2023

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
6 sets of 3 reps @ 80%

WOD
"Tippy Toe"
6 rounds for time
5 TTB or hanging knee raises
15 cals
5 TTB
10 cals
rest 60 seconds
*record splits and machine used*

cals can be on ski/row/bike

01.09.2023

Warm Up
3 sets 
300m row
10 KB sumo deadlifts
5/side curtsy lunges
5 inchworms + push up
 

 
Low back primer
30 seconds prone press outs- small cobra like stretches 
30 seconds cat/camels
1:00 downdog to cobra
 

 
Strength
Deadlifts
6 sets of 5 reps @ 70%

WOD
"Master Chief"
5 rounds
3:00 AMRAP 1:00 rest
3 power cleans 135/95  115/75  95/65
6 burpees over bar
9 HSPU or piked HSPU from a box or the floor

12.31.2022

Warm Up
2 sets

2:00 cardio choice
5 yoga push ups
10 hip airplanes
10 deep squat progressions
30 second deep squat hold
 

 
Mobility
A. banded face pulls x 20
B. PVC Cuban press x 10
C. squat Y's x 5 each side

D. banded good mornings x 20 reps

 

 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Happy New Year 2023!

For Time
10 deadlifts
9 power cleans
8 power snatches
27 Toes to bar - sub hanging knee raises
95/65  75/55  45/35

And then,
8 deadlifts
7 power cleans
6 power snatches
21 Pull ups - sub ring rows
115/75  95/65  65/45

And then,

6 deadlifts
5 power cleans
4 power snatches
15 Chest to bar - sub pull ups- banded

 135/95  115/75  75/55

And then,
4 deadlifts
3 power cleans
2 power snatches
9 Bar muscle ups- sub strict pull ups or ring dips
155/105 135/95 95/65

12.30.2022

Warm Up
2 sets
1:00 jumping rope
banded monster walks x 10 each direction
1:00 bike
banded lateral walks x 10 each direction
single leg support squat and hold x 4 each side @4311- hold onto the rig and slowly lower yourself, focusing on knee traction.  Only lower as far as your hips allow without rounding your low back.

 
Mobility
banded ankle stretch x 30 seconds each side
slow touchdown squats x 8/side
single leg glute bridges on foam roller x 10 each side



Strength
back squats
10:00 EMOM
2 reps @ 33X1
min 0-3 @ 60%
min 4-7 @70%
min 8-9 @ 80%
 
 
WOD
"Clean Sets"
5 rounds for time
40 DUs or 80 singles
3/2 ring muscle ups
6 burpee box jump overs  24/20"
8 power cleans 115/85  95/65  75/55
Rest 2:00
 
 

12.29.2022

Warm up
2 rounds
200m row or ski
10 prone PVC lift offs
5 prone swimmers
 
2 rounds
5-10 push ups
30 second handstand hold against wall

Wrist Warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)
 
 
Gymnastics Conditioning
Every 3:00 for 15:00
2 wall walks + 20 sit ups

advanced version
3 wall walks + 30 sit ups

WOD
"Over and Out"
2 Rounds for time
150 feet dual OH carry 35/25
400m row
50 KB swings 53/35
400m row
150 feet dual OH carry 35/25
Rest 2:00

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