workout of the day
07.31.2021 Partner WOD
WOD
"Reckless"
taken from West Fitness Santa Cruz
partners
Part One
For time
8 rounds each person- using DBs throughout
1 devil's press 50/35 35/20
2 thrusters
3 hang power cleans
4 push press
then
4 x 200m run each person- alternating rounds
then
Part Two
8 rounds each person
1 devil's press
2 thrusters
3 hang power cleans
4 push press
then
4 x 200m run each person- alternating rounds
Warm Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
5 Kettlebell Windmills (each side)
10 Alternating Cossack Squats
30 Second Jump-Rope
Rest as needed
Mobility:
8/side thoracic rotations- sit back on heels and do these
Rotator cuff mini-band complex (yellow band)
1. 3 x 10 sec holds
2. 10 presses
3. 10 external rotations (ER)
4. 5 pulsing
5. 10 ER overhead
WOD
"Reckless"
taken from West Fitness Santa Cruz
partners
Part One
For time
8 rounds each person- using DBs throughout
1 devil's press 50/35 35/20
2 thrusters
3 hang power cleans
4 push press
then
4 x 200m run each person- alternating rounds
then
Part Two
8 rounds each person
1 devil's press
2 thrusters
3 hang power cleans
4 push press
then
4 x 200m run each person- alternating rounds
09.01.2020
WOD
"Black Lung"
AMRAP 16:00
8 burpees
6 DB hang power cleans 40/30 30/20 or some version of this depending on what we have
4 v-ups
2 devil's lungster 40/30 30/20
**devil's lungster - devil's press + lunge right + lunge left + thruster
Warm Up
2 sets
10 PVC pass through + RDL
10 PVC Cuban press
10 PVC Jefferson curls
5 inchworms + push up
5 yoga push ups
5 deep squat walk out to push up
Mobility
Table top pose x 30 seconds
Child's pose with lat stretch x 30 seconds/side- reaching arms to the diagonal
Twisted cross x 30 seconds/side
WOD
"Black Lung"
AMRAP 16:00
8 burpees
6 DB hang power cleans 40/30 30/20 or some version of this depending on what we have
4 v-ups
2 devil's lungster 40/30 30/20
**devil's lungster - devil's press + lunge right + lunge left + thruster
Cool Down
Child's pose 1:00
Saddle pose 1:00
Pigeon pose 1:00 each side
12.21.19 Partner DB chipper double DT
WOD:
Partner DB "Chipper Double DT"
For Time
120 DB deadlifts 50/35 35/20
80 DB hang power cleans
60 DB push press
one work, one rest- divide reps as you like
Make up Strength/Skill
WOD:
Partner DB "Chipper Double DT"
For Time
120 DB deadlifts 50/35 35/20
80 DB hang power cleans
60 DB push press
one work, one rest- divide reps as you like
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
05.15.19
WOD
5 RFT
12 DB deadlifts 50/35 35/20
9 DB hang cleans
6 DB thrusters
45 second plank hold- option to hold on low rings
Warm Up
400m run
then 3 rounds
5 banded chops each side https://www.instagram.com/p/BxPr_LCFBmU/ (video #2 on here)
DB complex starting in a plank position: row right side + push up + row left side + push up, 2 x power clean, 3 x single arm push press/side (add load each round)
Hollow body flutter kicks x 10
Primer:
3 rounds:
A. hip thrusts x 12 reps at a lighter load for good positioning.
https://www.instagram.com/p/BumouKIlpz9/
The goal with this exercise is to get the posterior chain (glutes, hamstrings) to extend the hip, not the lower back. Get the ribs down to establish neutral core positioning.
B. Turkish sit ups x 10 reps- hold KB in each hand - extended overhead the entire sit up
C. ISO hold of your choosing x 30 seconds
WOD
5 RFT
12 DB deadlifts 50/35 35/20
9 DB hang power cleans
6 DB thrusters
45 second plank hold- option to hold on low rings
11.29.18- Only 5:30am and 6:30am today
WOD
10 Hang DB Cleans (power) 50/35 35/20
10 DB Box Step Ups 20/16
250m/200 m Row
20 Hang DB Cleans (power)
20 DB Box Step Ups
250m/ 200 m Row
10 Burpees
10 Box Jumps250m/ 200 m Row
20 Burpees
20 Box Jumps
250m/ 200 m Row
Warm Up
3 sets of
Assault bike 1:00 - last 10 seconds sprint
Row 1:00 - last 10 seconds sprint
Primer:
station one: barbell bent over rows 3 sets of 6 reps
station two: barbell hip bridges 3 sets of 6 reps
*build load as needed
WOD
10 Hang DB Cleans (power) 50/35 35/20
10 DB Box Step Ups 20/16
250m/200 m Row
20 Hang DB Cleans (power)
20 DB Box Step Ups
250m/ 200 m Row
10 Burpees
10 Box Jumps250m/ 200 m Row
20 Burpees
20 Box Jumps
250m/ 200 m Row