12.24.2020

Warm Up
Hot Start
8:00 EMOM
each minute complete 5 barbell push press + 5/side DB gorilla rows- make the DB weight heavier.



Strength: Quads and Glutes- at Home
3 sets
1. leg behind goblet squat x 5 each side
2. single arm KB rack squat- slow down and no pauses at the bottom or top of squat x 10
3. goblet kick stand pistol squat x 5 each side
4. KB curtsy squat x 5 each side
5. horn grip narrow stance or feet together squats x 10


Strength: back squats
5 sets
4-3-2-2-1
Start at your 50%


then..
Using an empty barbell

3 Rounds
5 Snatch Grip Deadlift
5 Hang Muscle Snatch
5 Power Snatch


then...
WOD
"20th Century"
every 5:00 for 3 sets
7 snatch (power or squat) 115/75
5 snatch 135/95
3 snatch 155/105
1 snatch 165/115


WOD

“20th Century” at home
12:00 AMRAP
5 goblet Cossack squats right side
10 tall kneeling windmill right side https://youtu.be/wUDvYP0U9Yg
30 second extended plank hold
5 goblet Cossack squats left side
10 tall kneeling windmill left side
30 second hamstring plank https://youtu.be/3at9ULJrx1U

08.11.202

Warm Up

2 rounds https://youtu.be/wRRsNQCRAwc
prone straight arm Y raises x 10reverse scap push ups x 10
banded bent over row hold x 30 seconds
reverse plank hold x 30 seconds
elbow plank to rotate open to side plank x 5/side




Strength
 3 sets each

A1. DB high pulls x 8/side
A2. DB box step ups x 8/side with a 2 -3 second descend to the ground

B1. DB split stance Romanian deadlift x 8/side @3110
B2. DB gorilla rows x 8/side @2X02



WOD
"Free Agent"
15-12-9

push press 115/85 95/65 75/55 or use 2 DBs
box jump overs 24/20"

directly into..
15-12-9
deadlifts 225/155 185/125 135/95
burpees over the bar

04.24.2020

Weekly Challenge
10:00 AMRAP2,4,6,8...until time expires
Reverse lunges each leg counts as a rep
Single leg V-ups each leg counts as a rep
Burpees

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric


Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall.  Contact the wall softly if possible
min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler

WOD
"Hells Bells"
4 rounds
20 alternating hang DB snatch
10 DB gorilla rows- 5 each side

10 DB front squat
rest walk 1:00

Gymnastics Core Conditioning
https://www.youtube.com/watch?v=yZdZwtFuBiA

04.08.2020

Warm Up
2 rounds

5 single arm Turkish sit ups R
1 Turkish get up R
50 feet single arm KB overhead carry R or hold overhead for 30 seconds
5 single arm Turkish sit ups L
1 Turkish get up L
50 feet single arm KB overhead carry L or hold overhead for 30 seconds
10 scap push ups



Home Weightlifting
press in clean 2 x 10 reps with a 3 second hold overhead
tall muscle clean + front squat 2 sets of 5 reps of each
tall clean 4 sets of 3 reps (1st rep at 1/4 depth, 2nd rep at parallel, 3rd rep below parallel)
clean pull to hold 3 sets of 3 reps (get that chest up so you are slightly out of the way of the bar )


WOD
"Robin's Eggs"
4 Rounds for Time
20 elbow to tall plank
30 seconds DB farmers walk with whatever heavy you have
10 alternating DB gorilla rows
10 hand release push ups