
workout of the day
02.28.2023
WOD
"Quest"
25 Reverse Lunges
25 Deadlifts 185/125 135/95
20 Bar-Facing Burpees
20 Power Cleans 155/105 115/75
15 Sit Ups
15 Front Squats 135/95 95/65
10 Ring Rows
10 Push Jerks 95/65 75/55
5 Pull-ups or bar muscle ups
5 Thrusters 95/65 75/55
Strength
Back Squats
5 reps @60%
3 reps @ 70%
2 reps @ 80%
2 sets of 4 reps @ 75%
WOD
"Quest"
25 Reverse Lunges
25 Deadlifts 185/125 135/95
20 Bar-Facing Burpees
20 Power Cleans 155/105 115/75
15 Sit Ups
15 Front Squats 135/95 95/65
10 Ring Rows
10 Push Jerks 95/65 75/55
5 Pull-ups or bar muscle ups
5 Thrusters 95/65 75/55
02.24.2023
WOD
"Sweat Fest"
Every 4:00 for 24:00
10 cals bike
20 air squats- on the even rounds
10 sit ups- on the odd rounds
15 cals row
Primer
2 rounds for quality
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
10 slant board squats
WOD
"Sweat Fest"
Every 4:00 for 24:00
10 cals bike
20 air squats- on the even rounds
10 sit ups- on the odd rounds
15 cals row
01.11.2023
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
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
12.29.2022
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
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
09.26.2022
WOD
"Field Goal"
3 rounds for time
30 sit ups
20 push ups
10 deadlifts 185/125
100m farmer carry 50/35 40/30
Warm Up
2 rounds
10 cals row or 8 cals bike
20 banded pull aparts
10 dual DB high pull to press https://youtu.be/ux3Mwsa_KoU
15 DB bench pull overs https://youtu.be/owr5y-s6-Qk
Primer- with green mini-band
10 each side lateral leg raises
10 forward and back monster walks
10 air squats
10 each side quadruped fire hydrants
10 each side quadruped kick backs
Strength- back squats
5 sets of 2 reps @ 80%
then
one set of max reps @70%
WOD
"Field Goal"
3 rounds for time
30 sit ups
20 push ups
10 deadlifts 185/125
100m farmer carry 50/35 40/30
08.11.2022
WOD
"Max Out"
20:00 EMOM
max reps at each station- transition time and work time all included in the 1:00
min 1- push press 115/75 95/65 75/55
min 2- sit ups
min 3- battle ropes
min 4- tire flips
min 5- rest
Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight
Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
Strength
Strict press
4 sets of 3 reps @ 75%
WOD
"Max Out"
20:00 EMOM
max reps at each station- transition time and work time all included in the 1:00
min 1- push press 115/75 95/65 75/55
min 2- sit ups
min 3- battle ropes
min 4- tire flips
min 5- rest
07.04.2022 7,8 or 9am classes today
Minnesota Mash-Up- Granite Games Semi-finals
For Time:
10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk
Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
Warm Up
2 sets
1:00 cardio choice
45 seconds single unders
4 each side perfect stretch
10 each side DB high pulls
10 each side DB Arnold press
30 second deep squat hold
Strength
Back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 85-90%
2 sets of 8 reps @ 70%
Minnesota Mash-Up- Granite Games Semi-finals
For Time:
10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk
Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20