workout of the day
03.29.2022
WOD
"Double Down"
For Time
25 DB push press 50/35 35/20
75 DUs or 150 single unders
10 DB hang power cleans
75 DUs or 150 single unders
25 DB deadlifts
75 DUs or 150 single unders
10 DB hang power cleans
75 DUs or 150 single unders
25 DB push press
*use two dumbbells*
Warm Up
2:00 cardio choice
2 rounds
5 each side perfect stretch
10 Kang squats
10 banded PVC RDLs on rig- take an orange band, thread the PVC through and tie the other end to the rig. Perform PVC RDLs with the band providing tension to the movement so you need to use your lats.
Bullet proof shoulders
4 rounds
banded Z-press x 8 reps https://youtu.be/cx8A2AKF_c8
max reps inverted rows- racked barbell on rig- perform a row to the chest (like a ring row)
Strength
deadlift
15 reps @ 50%
10 reps @ 60%
8 reps @ 65%
6 reps @ 70%
6 reps @ 70%
WOD
"Double Down"
For Time
25 DB push press 50/35 35/20
75 DUs or 150 single unders
10 DB hang power cleans
75 DUs or 150 single unders
25 DB deadlifts
75 DUs or 150 single unders
10 DB hang power cleans
75 DUs or 150 single unders
25 DB push press
*use two dumbbells*
10.20.2021
WOD
"Carry On"
20:00 EMOM
min 1- 9 DB deadlifts + 6 DB hang power cleans + 3 DB shoulder to overhead
min 2- run recover 200m
Warm Up
2:00 cardio choice
2 rounds
banded shoulder extension x 30 seconds https://youtu.be/0AwaciVAhgg
prone swimmers x 5
plank to down dog x 10
Strength
Super set
A. Strict press
5 sets of 3 reps building load- start at 60%
B. DB step ups
5 sets of 10 reps- build load from single DB to dual (5 steps each side)
WOD
"Carry On"
20:00 EMOM
min 1- 9 DB deadlifts + 6 DB hang power cleans + 3 DB shoulder to overhead
min 2- run recover 200m
02.02.2021
WOD
"Door Bell"
3 rounds
15/10 cals bike
10 C2B pull ups
then
3 rounds
12 DB deadlifts 50/35 35/20
9 DB front squats
6 DB jerks
Warm Up
3 sets
5 DB deadlifts
5 DB hang power cleans
5 DB strict press
5 yoga push ups
50 single unders
Mobility
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette
then..
single arm overhead carry x 30 seconds/side
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep
WOD
"Door Bell"
3 rounds
15/10 cals bike
10 C2B pull ups
then
3 rounds
12 DB deadlifts 50/35 35/20
9 DB front squats
6 DB jerks
Core Finisher
3 sets
contralateral single arm single leg plank 20sec/side
(push up + tall plank knee to elbow R + tall plank knee to elbow L) x 6-8 reps
30sec hollow body hold
07.05.2020 Swim WOD
4 Rounds for Time
3 sets of
4 DB thrusters
4 DB hang clean & jerk
4 DB deadlifts
then swim 100 yards
Lake Harriet South Beach
4 Rounds for Time
3 sets of
4 DB thrusters
4 DB hang clean & jerk
4 DB deadlifts
then swim 100 yards
06.29.2020
WOD
"Walk Up"
14:00 AMRAP
6 DB deadlifts
6 DB step overs
4 tire flips
50 feet single arm overhead walking lunges (right side)
50 feet single arm overhead walking lunges (left side)
Db deaWarm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch
Gymnastics conditioning:https://www.instagram.com/p/BvzfCj-gD8V/
Keep those shoulders strong, core engaged, and gain full body control with simple (yet challenging) warmup sets like this:
.
2-4-6-4-2
•Plank Foot Taps
•then 1 pike up handstand
•return to hollow plank
(rest as needed to be successful at all sets or go unbroken!)
🔑 If the ball starts moving you have too much weight towards your feet - lean more to shoulders and press down thru ground.
Strength Set
3 rounds
A. back rack drop back lunges x 8 reps @ 30X0
B. hollow hold x 30 seconds - sub bent knee hollow hold
3 rounds
A. back rack cyclist squats x 8 reps @2110
B. body saw x 10 reps
WOD
"Walk Up"
14:00 AMRAP
6 DB deadlifts
6 DB step overs
4 tire flips
50 feet single arm overhead walking lunges (right side)
50 feet single arm overhead walking lunges (left side)
06.06.2020 George Floyd
For Time
25 renegade rows
50 DB deadlifts or barbell
50 sit ups
50 box jumps
50 DB floor wipers -25 each side
50 single arm clean & jerks or barbell C & J
25 renegade rows
In Memory of George Floyd
For Time
25 renegade rows
50 DB deadlifts or barbell
50 sit ups
50 box jumps
50 DB floor wipers -25 each side
50 single arm clean & jerks or barbell C & J
25 renegade rows
05.19.2020
WOD
"Radar"
400m run
9-12-15
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
800m run
15-12-9
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
400m run
Warm up
2 rounds:
Run 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side
Mobility
hip warm up https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band at the gym
1. abduction x 8 each side
2. band kick backs x 8 each side
3. knee knockers x 8 each side
4. banded frog pumps x 16 reps
no mini-band
1. quadruped fire hydrants x 8 each side
2. quadruped kick backs x 8 each side
3. side lying hip bridges x 8 each side
4. frog pumps x 16 reps
Weightlifting
Deadlifts
every 2:00 for 8:00 (4 sets)
three deadlifts to the knee + deadlift
*pause 2 seconds at the knee each time and then a deadstop on the ground every rep.
WOD
"Radar"
400m run
9-12-15
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
800m run
15-12-9
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
400m run