06.24.2023

2023 PRIDE workout- designed by Corey

40 minute time cap

Run + TTB and burpees are to be completed together and synchro.  P-R-I-D-E portion can be split amongst partners however desired.

Buy-in

"Rainbow Road"

1 mile run (together)

"PRIDE"

11 rounds (one round for each color of the progress flag)

P - Pull-ups (12)

R - Row (12/10 cals)

I - Isabel -half (15 snatches) (95/65)

D - Double Unders (50)

E - Echo Bike (12/10)

Cash Out

"2023 is the year"

20 TTB (synchro)

23 burpees over bar (synchro)

08.31.2020

Warm Up
2-3 Sets
20 Banded Hip Thrust + 20sec Isometric hold at top of last rep
20 Steps Monster Band Forward
20 Steps Monster Band Backwards
20 Light to Moderate Russian KBS or DB swings

Strength

3 Sets
1. Leg Behind Goblet Squat; 2020 x 3-5/leg https://youtu.be/XQkQEC8pWdk
2. KB Cross Body Drop Lunge 30X0 x 3-5/leg https://youtu.be/CzJJev7IUMw
3. Snatch grip deadlift x 6 reps @ 3030

Running warm up
200m jog
Skips- A/B/C
4 x 50m pick ups

WOD
"Ice Cube"
For Time
1 mile run
at the 12:00 on the clock
complete 4 RFT
5 power snatch 135/95 115/85 95/65
15 wall balls 20/14
30 DUs or 60 singles

10.17.19

Warm Up
2 rounds:

a) 50' Bear Crawl + 5 Inchworms
b) 5 Goblet Squats + 5 Single Arm Overhead Walking Lunges, left hand + 5 Single Arm Overhead Walking Lunges, right hand
c) 10 Hollow Rocks + 10 Supermans



Mobility:

A. Pallof press for core stability x 3 sets of 3 presses- take 5 seconds to press out and back
https://www.instagram.com/p/B2CaOxzg7of/
B. bench stretch with PVC x 5 good exhales
C. deep squat hold- pry open knees with elbows and rock on ankles x 45 seconds


Skill: back squat Day 1
5 reps @ 30-35%
5 reps @ 45-50%
7 reps @ 65%
8 reps @ 65%
9 reps @ 65%
*rest is 2:30-3:00 between sets

*this back squat series is based off of your recent 1 RM back squat but if you don't have one within the last two months or so, then base it off of something slightly lighter.


WOD
For Time
1 mile run

Rest 3:00

For Time
30 burpee box jump overs 24/20"

08.13.19

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility:

banded hip mobility
1. Into a deep lunge with band on the upper leg- facing the rig x 30 sec/side
2. Hamstring floss- band in the upper leg, face away from rig and bend over with almost straight legs to stretch- bend the knee and straighten for the stretch x 30 sec/side



Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat


WOD
For Time Time cap 18:00
30 box jump overs 24/20 RX+ 30/24"
15 power cleans 185/125 155/105 115/75
1 mile run

scale to 20/16" box and 800m run


Workout 3- Cool Down- try this today or sometime this week!

Bulletproofin:

3 Rounds for quality
Supinated Deadlift Hold: 30 seconds @ moderate weight (approximately 50% 1 rep max) - eyes forward, belly and butt tight and don't lean back.
Alternating Shoulder Taps: x 10 with 3 second hold at the top
1 Arm Overhead Hold: 30 seconds each side @ moderate weight (approximately 33% 1 rep max Shoulder Press) -elbow stays locked, shoulder engaged
1 Arm Bent Over Rows: x 5 each arm @ weight used for 1 Arm Overhead Hold

07.23.19

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)


Mobility for front squats

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/

With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 3 good exhales and try 5 reps in a row.📝

then..
Perform 5 reps zombie squats with light load


Skill: front squat (10:00)
5 sets of 4 reps @ 68-72% tempo 3111
this is a 2-4% increase from the last time you did tempo front squats

Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


WOD (17:00)- this a perfect time to challenge yourself on your mile time. Go hard. You will have rest afterwards. Record any new PRs on the board!

Run 1 mile for time- use the new course

at 12:00 on the clock
5:00 AMRAP
Turkish Get Ups- choose an appropriate KB weight where you can keep moving through the get up for the entire time limit. Record reps and KB weight to the board- along with mile time.

05.14.18 Mile High

Warm Up4 Sets Not For Time

5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q 15sec Star Plank/side 20sec Psoas March

*Move with purpose and focus - build a little weight on your press

Primer: Shoulder flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly

Barbell warm up 6 Sets, with an light load or empty barbell: Focus is on positioning of the bar throughout.

Snatch Complex https://www.youtube.com/watch?v=96mq6_bMGnM Pausing Snatch Deadlift (2s at knee) Low-Hang Squat Snatch Overhead Squat

3 sets of 2 reps @ 55-60% slow pull snatch- slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, accelerate the bar aggressively with violent leg and hip extension.

3 sets of 2 reps @ 60-65% snatch balance- the goal is to elevate the bar as little as possible and move down under it as far and as quickly as possible.

Squat Snatch Waves  12:00 EMOM

On the 0:00 – 3 Reps @ 60% of 1RM Squat Snatch

On the 1:00 – 2 Reps @ 64% of 1RM Squat Snatch

On the 3:00 – 1 Rep @ 68% of 1RM Squat Snatch

On the 4:00 – Rest

On the 5:00 – 3 Reps @ 64% of 1RM Squat Snatch

On the 6:00 – 2 Reps @ 68% of 1RM Squat Snatch

On the 7:00 – 1 Rep @ 72% of 1RM Squat Snatch

On the 8:00 – Rest

On the 9:00-2 reps @ 76% of 1RM Squat Snatch

On the 10:00- 2 reps @ 76% of 1RM Squat Snatch

On the 11:00- 2 reps @ 76% of 1 RM Squat Snatch

On the 12:00- Rest

WOD

1 Mile Run for Time- use the new course route- post times on record board