04.22.2023 Partner WOD

Mobility: Hips
KB leg lift overs x 10/side
KB sumo stance good mornings x 10
Cossack squats with low hanging KB x 5/side
90/90 hip switches x 5/side



WOD
"Shit Show"- by Jamie Hagiya
30 rounds with a partner- you go, I go
3 bar facing burpees
3 power cleans
3 front squats
3 push jerks
3 bar facing burpees

every 5:00 100m run together- starting at 5:00
suggested weights:  135/95  115/75  95/65

04.21.2023

Barbell Warm Up 1-2 rounds
3 reps each 
1. clean grip RDL
2. hang muscle cleans
3. front squats
4. push jerks
5. power clean and jerk
 
 
Strength
A.  3 sets of 1 hang clean + 1 clean + 1 jerk @ 70%
B.  6 sets of 1 clean + jerk @75-80%
C. 3 sets of 2 clean pulls @ 90-100%

WOD
Frantastic
15-10-5 
thrusters 115/80  95/65  75/55
chest to bar pull ups or pull ups

Rest 2:00

15-10-5
thrusters 95/65  75/55 45/35
pull ups or ring rows

04.20.2023

Strength
Wendler week 2 cycle 2
Back Squats
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Super Set x 3 rounds
A.  landmine RDLs x 8/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps

WOD
"The Filly"
not timed- go for quality
1-2-3-4 Turkish get ups each side 50/35
2-4-6-8 single arm devil's press each side  50/35
4-6-8-10 KB or DB deadlifts- dual
6-8-10-12  V-ups

04.19.2023

Strength
Wendler week 2 cycle 2
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @90%

LOUISE (@luluebertsgymnastics) • Instagram photos and videos
banded PVC TTB drill x 20 reps - above video shows this at the very end
push down drill for TTB x 10 reps
https://www.instagram.com/p/CiyoWY5gHJU/
1.  work on the push down on the bar in the hollow position
2. work on the push down with one kip swing to a pull up- stop, reset and repeat
3. scale the above two with a band 
4. work on the push down drill and add a few reps of toes to bar
5. work on the push down drill scaled with a box for your feet to slide against
check video


WOD
"Raise the Bar"
3 rounds for time
21 cal row
15 TTB or hanging knee raises
9 high box jumps 30/24"

Isometric Holds
3 sets
20 second ring support hold
40 second wall facing handstand hold
60 second tall plank hold
take 30 seconds rest between movements

04.18.2023

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side


then
https://www.instagram.com/p/Cq6Y_50LjNh/

D. DB external rotation x 15 reps each side

E. DB Powell raise- on floor x 15 reps each side

F. Prone Y raises x 15 reps


 
 
 
Strength
Wendler week 2 cycle 2
Strict Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%



WOD
"Sled Dogs"
16:00 AMRAP
50 feet farmer carry walking lunges (25 feet out and back)  50/35  35/20
10 x renegade rows - row right, push up, row left, push up   50/35  35/20
50m sled pull- pylon and back
200m run

04.17.2023

Strength
Wendler week 2 cycle 2
Deadlifts
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%



WOD
Nacho Man
EMOM ALAP
1 power clean*  155/105   115/75   95/65
1 front squat
1 jerk 
*add 1 power clean every round

04.15.2023 Partner WOD

snatch warm up with empty barbell- 5 reps each
1. slow overhead squats
2. sots press to standing
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
 
WOD
"Throwdown"
with a partner- one work, one rest
For Time
100 cal row
60 TTB or hanging knee raises
50 shoulder to overhead  135/95  115/80  95/65
40 chest to bar pull ups/ pull ups/ring rows
30 power snatch
20 bar muscle ups or chest to bar 
10 thrusters