12.06.2022

Warm Up
5 reps each squat flow
90/90 hip switches
90 degree leg bend + straight leg swings
deep squat thoracic rotations
complete each right side and then all on the left side

perfect stretches right side
half kneeling rock back and forth right side
half kneeling straight leg forward fold right side- 10 seconds
modified pigeon stretch right side- 10 seconds

then...
2 rounds for Quality
20 Banded Monster Walks
20 Tib Raises
10 Heels Elevated Prisoner Squats
5 Tempo OH Squats: 55x1 -use an empty barbell or PVC





Strength
A. OHS
4 sets of 5 reps @ 60%
B. Bulgarian split squats
3 sets of 10 each side- lighter


WOD
"Primed"
For Time
1-3-5-7-5-3-1
power cleans 185/135
2-6-10-14-10-6-2
box jump overs 30/24"

09.27.2022

Warm Up
2sets
Row 1:00 increase pace every 20 seconds
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell hang muscle cleans


Strength
push press
3 sets of 5 reps @75%

Bulgarian split squats
3 sets of 7 reps

WOD
"PAT" (point after touchdown)

5 sets of 3:00 AMRAPs
21/15 cals row
9 box jumps 24/20"
max power cleans in remaining time
Rest 1:30

round 1 95/65 75/55 45/35
round 2 135/95 95/65 75/55
round 3 155/105 115/75 95/65
round 4 185/135 135/95 115/75
round 5 225/155 155/105 135/95

09.15.2022

Warm Up
2 rounds
200m
5 yoga push ups
10 goblet squats- slow to fast up
5/side DB high pulls
5/side DB strict press




Mobility Primer
2 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip
B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.
C. 5 x each side calf eccentrics- on a plate, raise up with two feet and down slowly with one.



Strength
3 sets

A. Bulgarian split squats x 10 reps each side
B. DB step ups x 5 each side
*each of these should be heavier than the last time
*rest after each set



WOD
"Get Fitter"
3 sets each for time
15-12-9 cals on a machine
8-6-4 DB alternating snatch- heavy 70/50 50/35 40/25
Rest 2:00 between sets