11.09.2022

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 https://www.instagram.com/p/CdbFHUIAKJW/
A. DB windmills x 5 each side
B. DB overhead carry x 100 feet each side
C. DB supine press and roll to the side



Clean warm up
3 sets of 3 reps each- empty bar and then light load on rounds 2 & 3
1. muscle clean to front squat
2. tall clean
3. clean from the power position




WOD
"One More Round"
30:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 3 bar muscle ups or 3 chest to bar pull ups or 3 pull ups

06.20.2022 Members of the Month WOD- partners

Warm Up
2 sets
1:00 cardio choice
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*

*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats

3 strict press

Mobility- squats
A.  10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B.  banded ankle stretch x 30 seconds each side 
C.  sit back on heels x 30-45 seconds

WOD

"Flexual Healing"

Members of the Month- Aaron and Claire

partner workout- one work, one rest

60 cal row

50 Russian KB swings

40 clean and jerks 

30 Bar facing burpees

20 toes to bar

10 thrusters

20 toes to bar

30 Bar facing burpees

40 clean and jerks

50 Russian KB swings

60 cal bike

02.08.2022

Warm Up
2 sets

10 shoulder circles each direction
10 each side shoulder taps
10 air squats
30 second deep squat hold
10 barbell push press
30 seconds barbell overhead hold




Mobility
banded lat stretch x 30 seconds each side

wrist warm up- 5-10 reps of each movement
1. fingers pointing back- rock backs
2. fingers pointing forwards- rock backs
3. on the back on hands, finger curl ups
4. staggered hands, rock side to side
5. wrist roll ups
https://www.instagram.com/p/CTXXfvVAJMg/



Strength
Push Press
6 x 2 reps @ 70-80%



WOD
Triple Tuesday
9:00 AMRAP
3 thrusters 95/65 75/55 45/35
6 front squats 95/65 75/55 45/35
9 bar facing burpees


Post WOD- body maintenance
2-3 sets
plank hold 45 seconds
10 double KB Turkish sit ups
10 KB leg lift overs

10.15.2021

Warm Up
2 rounds
8 alternating bird dogs @2020
5 single arm walking KB swing- each side https://youtu.be/KERoYjuxq7g
10 second standing straight leg hold- each side
50 feet single arm OH carry- each side




Skill: handstand work from a bench/box + RDLs
https://www.instagram.com/p/B-BJyCmgwI5/

Super Set 3 times

A. Gymnastics complex- rest as needed between sets

1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box x 2

B. barbell RDLs x 10 reps on the lighter side




WOD
Alphabet Soup 2.0
every 7:00 for 4 sets
A. 12 box jumps 24/20"
B. 12 deadlifts 115/75
C. Run 200m
D. 12 bar facing burpees
E. 12 hang power cleans 115/75

ABCDE
EDCBA
CDEAB
BAEDC

10.12.2021

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
back squats
6 reps @ 60%
5 reps @ 65%
4 reps @70%
3 reps @ 75%
2 reps @ 80%



WOD
"Climbing and Climbing"
3 Rounds for time
4 bar muscle ups or 2 rope climbs
10 bar facing burpees
15 deadlifts 225/155
20 wall balls 20/14

02.23.2021

Warm Up
3 sets (6:00)
start on the right side only for all three movements
20 seconds each side banded hip thrust clam shells
20 seconds quadruped thoracic rotations
20 seconds greatest stretch alive
repeat for the left side




Warm Start- 2 rounds, one with PVC, one with empty barbell
5 Kang squats
5 presses from behind the neck
5 hang power cleans
5 tall cleans


WOD
"JJ Watt"
On a running clock
at 0:00
5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans
4 bar facing burpees

5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans- below the knee
2-3 bar muscle ups/ 2-3 strict pull ups/ 5 ring rows

5:00 EMOM
1 rope climb/ 3 strict ring dips/ 2-3 strict pull ups
2 touch and go power cleans
3 box jump overs 30/24" or shorter box (bench) and clear the box- no touching

at 18:00 on the clock
take 12:00 to build to a heavy 1 rep power clean
*record both weight on clean*

02.10.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep


Primer
4 sets/leg
use a single DB
2 Cossack lunges
2 Curtsy squats
2 Reverse lunges
all @2121/leg
between sets complete an OH carry or hold 30 seconds each side


WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65

Cool down
seal pose x 1:00
supine twist x 30 seconds/side
child's pose x 1:00