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

04.06.2023

Wendler Week 4- deload
Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
Lifting Day
 
A. 2 x 3 hang power cleans + 3 front squats @ 60%
B. 3 x 2 hang power cleans + 2 front squats @ 70%
C. Every 2:00 for 6 sets
1 squat clean- build load 
 
 
WOD
"Shuttle Run Grace"
5 rounds for time
6 clean & jerk 135/95
4 shuttle runs -25 feet out and back=1 rep

06.18.2022 Partner WOD

Warm Up
Dynamic led by coach
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog

2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side





WOD
"Care Bear"
with a partner
Buy In: row or bike 40 cals
then
40 rounds
Bear Complex 135/95 115/75 95/65
complete 40 cals after every 10 rounds


Bear Complex
power clean
front squat
push press
back squat
push press

04.21.2022

Warm Up
2 sets
cardio 1:00, increase pace every 20 seconds
10 behind the neck strict press
10 box jump, step downs
5 push ups
5 box dips

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. box ankle stretch x 10 second hold for 3 rounds each side
C. sit back on heels x 30-45 seconds





Lats to Fly
1. shoulder flexion eccentrics- 2 sets of 12 each side
on a bench with legs at 90 degrees so your back is flat on the bench, take a small plate in one hand, arm extended straight overhead. Slowly lower a straight arm with a slight pause and come back up. This is a single side movement.

2. standing hollow banded pull downs x 25 reps x 3 sets
lock rib down, squeeze glutes, pelvis under and generate power with arms only. Have straight elbows and wrists.


Strength
back squat
3 x 4 reps @ 65-70-80%
3 x 2 reps @ 85%

WOD
"Beach Bod"

4 rounds for time
Run 200m
15 push ups
6 sandbag squats 150/100 OR 6 front squats 135/95

04.06.2022

Warm Up
Cardio 2:00
3 sets
1. single leg glute bridges x 10 each side + 10 second hold on the last rep
2. McGill curl up x 10 reps- hands underneath your lower back, one leg bent with foot on the floor, the other leg is straight out. Curl the chin to the chest and lift the head slightly off the floor. Hold, feeling your back into your hands, for 3-5 seconds.
3. IYTs with light plates x 5 each letter then 5 prone swimmers



Strength
Back squats + Bulgarian split squats https://www.instagram.com/p/CasLKZ-Atj5/
First complete 3 x 8 reps each side Bulgarian split squats- no weight, then light load, then moderate load
then...
2 x 4 reps back squat @ 65%, 70%
3 x 3 reps back squat @ 80%


WOD
"Choose Wisely"
10:00 EMOM
5 power cleans + 5 shoulder to overhead

• all movements must be unbroken

• you pick the load, record

03.17.2022

Warm Up
3 sets
1:00 rowing
30 second wall sit
8 silver backs- band on rig, drop into a full squat and then pull the band into your body
5 box jump, step downs


Strength
Back squat
3 x 6 reps @ 75%

WOD
"Slide"

3 Rounds for Time
50 feet sled pull- add 3 plates to the small sled (the rope is 10 feet)
200 feet farmer carry 53/35 each hand
20/15 bike cals




Finisher https://www.instagram.com/p/Ca0Pmn9lsda/
2 sets
20 Landmine Russian Twist (10 each side)
rest 15sec
20 Barbell Hollow Rock or no barbell
rest 15sec
20 Hang Clean High Pull (shoulder focus)- super light or empty barbell
rest 15sec
5/side Landmine Turkish Sit Up
rest as needed and restart

03.01.2022

Warm Up
2 sets
250/200m row
10 Cossack squats
5 each side single leg hip bridges
100 feet waiter carry (50 each side)
5 barbell Kang squats



Primer
silver backs x 10 reps
banded ankle stretch x 30 seconds each side
banded side step out x 15 each side- mini band around the feet


Strength
Back Squat
5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
1 rep @ 90% x 3 sets

WOD
"Speedy"
5 rounds for time
12 TTB or hanging knee raises
8 power snatch 95/65 75/55