02.15.2023

 
Strength
back squats
4 sets of 2 reps @ 85%
then
2 sets of 6 reps @75%



WOD
"A Chance"
4 rounds for time
5 pull ups
10 push ups
15 air squats
5 pull ups
10 thrusters  95/65  75/55  45/35

08.29.2022

Warm Up
2 sets
200m run
10 barbell bicep curls
10 barbell front raise with wrist extension- keep elbows locked out
10 beast to alternating leg through- 5/side
10 perfect stretch- 5/side




WOD
"Ski-U-Mah"
4 rounds
5:00 AMRAP Cindy
2:00 rest
*pick up where you left off

Cindy= 5 pull ups, 10 push ups, 15 air squats



Finisher
3 sets of 45 second gymnastics plank hold
rest as needed

08.01.2022

Warm up
2 sets
400m run
12 prone Y raises
12/side external side lying shoulder rotations https://youtu.be/_qPQKid-LRs
3 each side Turkish get ups



barbell warm up
3 reps each
clean grip RDL
clean extension
clean high pull
power clean
power jerk







Strength
Every 2:00 for 6 sets
1 rep clean & jerk
set 1- 65%
set 2- 70%
set 3- 75%
set 4- 80%
set 5- 85%
set 6- 90%


WOD
"The Furnace"
7:00 AMRAP
10 power cleans 155/105 115/75 75/55
30 air squats

06.25.2022

Warm Up
3 rounds- increase speed on the run/row by round
200m run or row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up 

 
 Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact
 
 
 
"Harvey Milk"
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
 
Perform al repetitions for movement #1 (Pull-Ups), then #2 and #1 (Double-Unders and Pull-Ups), then #3, #2, and #1 (Burpees, Double-Unders, and Pull-Ups). Continue this way until the final found of all five movements in descending order: #5, #4, #3, #2, #1 (Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups).The pattern is similar to the “12 Days of Christmas” WOD. Background: This memorial WOD is dedicated to Harvey Bernard Milk (May 22, 1930 – November 27, 1978) who was an American politician and the first openly gay elected official in the history of California, where he was elected to the San Francisco Board of Supervisors. Milk was assassinated in San Francisco City Hall.Despite his short career in politics, Milk became an icon in San Francisco and a martyr in the gay community. In 2002, Milk was called “the most famous and most significantly open LGBT official ever elected in the United States.”

04.30.2022 Pre- Murph WOD

Warm up
Run 400m
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
thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
2x Through
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone Swimmers


WOD
"Pre Murph"
For Time
30 air squats
10 push ups
10 pull ups
Run 400m
30 front squats 95/65 75/55 or empty barbell
10 push ups
10 pull ups
Run 400m
30 back squats 115/85 95/65 75/55
10 push ups
10 pull ups
Run 400m
*wear a weight vest if you like*

04.15.2022

Warm up
2 sets
1:00 easy pace cardio
10 banded good mornings
10 alternating reverse lunges
10 squat Ys with light plates
*1 Barbell Complex


*Barbell Complex
3 clean high pulls
3 tall cleans- pull under the barbell
3 front squats
3 push jerks

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
Front Squat
8:00 EMOM
sets 1-2 @60%
sets 3-4 @ 65%
sets 5-6 @ 70%
set 7 @ 75%
set 8 @ 80%

WOD
"Tornado Drill"

5 sets
3:00 AMRAP 1:00 Rest
3 power cleans 185/125
6 push ups
9 box jumps
12 air squats
*pick up where you left off*

03.28.2022

Warm up
2 sets

1:00 cardio
single arm KB OH carry x 100 feet each side
10 Cossack squats
10 KB halos
10 toes to KB- with the KB on the floor, lie down with arms and legs extended, hang on to the KB. Raise your toes to the KB and back to the floor.


Bullet proof shoulders
2 rounds
A. 20 seconds active hang on the pull up bar
B. 20 seconds ring pulses- start in a ring support hold and let your rings move out just slightly and then squeeze them back into your legs. Move out and back, keeping your body tight. Scale by just holding a lock out on the rings for 20 seconds.
C. 8 reps single arm down dog per side- https://youtu.be/qvckO71lF90 You can keep your hand planted on top of a 45# plate



Strength
2-3 sets
A. landmine snatch high pull x 10/side https://youtu.be/GSU6pLp1zQc
B. landmine rotational clean and press x 10/side https://youtu.be/z1xow-7R4GA
C. landmine single leg RDL x 5/side- heavy

WOD
"Who's That Lady?"
For Time
15/12 cals row
15, 12, 9, 6, 3
pull ups
push ups
sit ups
air squats