02.07.2023

6 Minutes for quality
1. Single Arm Kneeling Press: x 8 each arm 
2. Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
3. Single Arm Suitcase Deadlift: x 8 each arm    
4. Single Arm Push Press: x 8 each arm  
 
 
 

WOD
"2 Legit"
For Time
80 cals row
40 HSPU
40 C2B pull ups
you decide how to split up the work

07.12.2022

Warm Up
2 sets
Run 200m
10 heels elevated squat
10 each side calf raises
4 each side perfect stretch
20-30 second hollow hold



Mobility
banded ankle stretch x 30 seconds each side
90/90 hip rotations x 30 seconds
standing forward fold to feet together squat hold- 10 second hold on each x 3 sets



Strength
A. 5:00 EMOM 1 front squat @ 75%


B. Every 2:00 for 16:00
clean lift off with a pause at knees + power clean + power jerk
build to today's heavy over 8 sets



WOD
"Leia"
AMRAP 10:00
Run 200m
9 C2B pull ups or 9 kipping pull ups or 5 strict pull ups
6 HSPU or piked box hspu

11.30.2021

Warm Up
3 rounds
30 banded pull aparts
20 prone shoulder raises (10 Is, 5 Ys, 5 Ts)
10 each side single arm DB high pulls
5 inchworms




WOD
"Creature"
10 rounds
3 power cleans 185/135 155/105 135/95 115/75
6 C2B pull ups or 6 pull ups or 6 ring rows
9 wall balls 30/20 20/14
Rest 30 seconds
*aim for each round to be 1:00 or less


Post WOD strength
5 sets of 3 split jerks start at 60% and increase load

10.23.2021

Warm up
2 rounds
row/bike 2:00 with the last 30 seconds as a build in pace
10 walking lunges
10 empty bar strict press
5 each side deep squat thoracic rotations (deep squat progressions)

Primer
front rack stretch x 30 seconds
xiaopeng circles x 5 forward and 5 backward each side https://youtu.be/QG4TBbOefE4
scap pull ups x 5
kip swings x 5

then...
lower body flow
https://www.instagram.com/p/CHqV-H1HoSA/
▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch
Do 10-15 seconds of each for each side


WOD
"Selling the Drama"
RX
AMRAP 3:00
8 front squats 135/95 + 8 pull ups

Rest 3:00

AMRAP 3:00
8 thrusters 115/75 + 6 C2B pull ups

Rest 3:00

AMRAP 3:00
8 clusters 95/65 + 4 bar muscle ups

Scaled
AMRAP 3:00
8 front squats 115/75 + 8 push ups

Rest 3:00

AMRAP 3:00
8 thrusters 95/65 + 6 ring rows

Rest 3:00

AMRAP 3:00
8 clusters 75/55 + 4 pull ups


Core Set @pamelagnon • Instagram photos and videos
12-10-8-6-4
donkey kicks
v-up pass throughs
candlestick get ups 6-5-4-3-2 reps

09.18.2021

Warm up
coach led warm up flow
https://www.instagram.com/p/CHvhxIBnzdS/

barbell warm up
RDLs
front squats
strict press
back squat
behind the neck push press



WOD
"Holy Hell"
with a partner- divide and conquer - one work, one rest
20:00 AMRAP
6 deadlifts 225/155 185/125 155/105
6 burpees
5 power cleans 185/125 115/75 95/65
5 C2B pull ups or 5 kipping pull ups or 8 ring rows
4 thrusters 155/105 95/65 75/55
4 muscle ups or 4 strict pull ups

05.21.2021

Warm Up
2 rounds
100m run
10/side high pulls with light DB
5/side strict press with DB
10 PVC pass thrus
5 yoga push ups
then…
Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps


Mobility
https://www.instagram.com/p/B1ewbGLFylu/
Hip flexor hurdles x 5/side
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=ry-bfjgd4Mo



Skill Work
Bar muscle up drills:
https://www.instagram.com/p/B04z7G6AUGN/
1. hollow/arch swings with scooters
2. jump out of pool drill
3. banded hip drives to low racked barbell
4. banded bar muscle up transition drill

Between muscle up drills
barbell T bar row x 5-7 reps @31X1

set up like a landmine and use a green long band on the barbell to row it to your chest
https://youtu.be/-4DgImN_G7o

WOD
"Motoring"
3 sets of
3 rounds
3 clusters 135/95 95/65 75/55
6 pull ups/6 C2B pull ups/ 4 bar muscle ups
9 cals row- sprint

Rest 90 seconds after your 3 rounds- complete this for 3 sets

05.14.2021

Warm up
Bike or Row for 3:00
quadruped shoulder taps with a 3 second pause x 10/side
wall supported deadbugs x 10/side


Wrist warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1. 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)

2. Wrist Rolls (10 reps)

3. Plank 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)

4. Wrist Rolls (10 reps)

5. Extended 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)


Moblity
calf eccentrics
banded ankle dorsiflexion
squat hold with plate


WOD
"Handle with Care"
5 rounds for time
25 feet handstand walk or 50 feet bear crawl- hips stay low- you need to bear crawl forward for 25 feet and then backward for 25 feet
4 front squats @ 75-80% of your clean weight
3 ring rows
3 pull ups- kip
3 C2B pull ups or bar muscle ups or 3 strict pull ups with slow descend
run 400m