12.03.2021

Warm Up
2:00 cardio
then 2 rounds
90/90 hip switch with a rear hip ER x 5/side
*try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up.

Shoulder extension bridge x 5 reps
*start with legs in a bridge and then push through the floor, using the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows.

Russian baby makers x 5 reps
*hold end stretch position for 2-3 seconds each. Try to keep arms inside of knees.





Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps




max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps
OR


Hip Thrusts
3 x 10 reps @ 60% your DL max

WOD
"One DB Burner" original post May 11th, 2020 with cals rowing
2 Rounds for Time
60 single DB rows
50 DB bicep curls
40 seated DB press
30 seated tricep extensions
20 DB lat pull overs


WOD
body maintenance
3 rounds not for time
10 each side fire hydrants- use mini-band
10 each side single leg glute bridges

3 rounds
10 DB bench press, pick load
10 each side bird dog rows with DB, pick load
10 prone snow angels

10.21.2021

Warm Up
2 rounds
50 single unders
20 band pull aparts
10 single arm Cuban press each side- use your plates for mobility for this



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I


Primer https://www.instagram.com/p/CUGEjPklNue/
Try this first with barefoot and then with lifting shoes
5 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat




https://www.instagram.com/p/CU5dCzZvUxH/

Strength
snatch positional strength
A. 4 x 2 reps pause snatch @ 55-65%
pause for 2 sec at 1" off the floor, at the knee and then finish with a snatch pull

B. 4 x 1 rep squat snatch @70-80%

C. 4 x 3 reps snatch grip deadlift @ 90-95%


Strength
back squats
warm up
4 reps @ 60%
4 reps @ 70%
2 sets of 2 reps @ 75%


WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed

03.15.2021

Warm Up
3sets
30 seconds dead bugs
30 seconds side plank R
30 seconds side plank L
30 seconds glute bridges



Strength
Body composition
3 sets
A1. tall kneeling Filly press: 2111; 8-10/arm
A2. close grip parallette tricep push up: 3011; 8-10 reps
A3. DB bicep curl: 40X1; 8-10 reps



WOD
"Feel So Good"
9:00 AMRAP
9 box jumps 24/20"
8 push press 115/75
7 TTB or hanging knee raises

Cool Down
30 seconds twisted cross/side
30 seconds low dragon/side
10 thoracic rotations

07.02.2020

Warm Up
2 rounds
200m run
8 each side RDLs
10 shoulder taps
8 each side lateral box step ups
10 box dips

Green band- mini bands
A. band kick backs x 10 reps
B. sumo walks x 20 reps- forward 10/backward 10
C. lateral walks x 20 reps- 10 each direction
D. frog pumps x 30 reps


Strength Set

3 sets
A. tall kneeling Filly press x 8-10 reps/arm @ 2111

B. close grip parallette tricep push up x 8 reps @ 3011
C. DB bicep curl x 8-10 reps @ 40X1



WOD
"Red Zone"

6 rounds
8 each side KB swings
12 slam balls
8 box jump overs 24/20"
Rest 90 seconds

06.05.2020

Warm Up
2 rounds
10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps
25 jumping jacks


Mobility:  ankles + t-spine

A. ankle stretch x 30 seconds each side
B.  deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.  Work through   3 sets of 10 seconds each side
C.  Thread the needle x 5 each side
D.  Single arm reaching x 5 each side
E.  Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link





Strength Set

3 sets of

A. tall kneeling Filly press x 8-10/side @ 2111
B. close grip parallette push ups x 8-10 reps @ 3011
C. DB bicep curl x 8/side @ 40x1

WOD

“10 Below”
10 RFT
20 DUs or 40 singles
8 burpee over the DB
6 DB snatch
4 overhead lunges
2 goblet squats

05.20.2020

Warm Up
3 rounds
10 alternating lunges
10 alternating single leg v-ups
10 sprawls- burpee, no push up



Mobility
https://www.instagram.com/p/B6WKPdZnII-/
A. externally rotate overhead press x 8 reps/side slowly
B. TGU to the hand x 4 reps/side slowly
C. tall plank in/outs x 8 reps/side
D. Cuban press with PVC- not part of the video x 10 reps


EMOM 10:00
min 1- 10 DB bicep curls- two hands on one DB + 5 push ups
min 2- 16 skaters- 8 each side
then

EMOM 9:00
min 1- lat pull overs x 10 reps
min 2- DB pull thrus in a plank position x 8 reps (4/side)
min 3- TGU x 2/side


WOD
"High Step"

12-10-8-6-4-2
Single DB step ups
DB Shoulder to overhead or barbell 95/65 75/55

05.11.2020

Warm Up
3 sets
10 bird dogs
8 glute bridge walk outs
8/side lateral box step downs or curtsy squats
30 second plank hold- if you have a mini-band use it above the elbows



Mobility
5 yoga push ups
10 each side plank shoulder taps
5 each side T-spine rotations

Leg work
3 sets
A. Front foot elevated split squat with weight x 8/side @ 2110
B. Cossack squats with weight x 8/side @ 30X0

WOD
"One DB burner"
Add 20 cals row between each DB movement for a longer workout
*no rower- add 200m run
*shorter wod- take out the cardio piece and just do the DB work for two rounds
2 RFT

20 cals row
60 single DB rows
20 cals row
50 DB bicep curls
20 cal row
40 seated DB press
20 cal row
30 seated tricep extensions
20 cal row
20 DB lat pull overs