11.17.2022

Warm Up
3 sets
Row/Ski 200m
with a med ball complete the following:
10 each side rotational throws to wall
10 chest passes to wall



Strength- bench + raises and holds

A. Bench press

"The Seesaw Again"
5 reps @ 60%
3 reps @ 70%
5 reps @ 65%
3 reps @ 75%
5 reps @ 70%


B. 2 sets of
15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
Rest 30 seconds
15 seconds DB lateral raises
15 seconds Hercules hold- thumbs at the side

WOD
"Merry-Go-Round"
For time
2 rounds
6 squat cleans 115/85 95/65 75/55
6 ring rows
rest 1:00
2 rounds
6 squat cleans 155/105 115/75 95/65
6 pull ups

09.08.2022

Warm Up
3 sets
Run 200m
with a med ball complete the following:
10 each side rotational throws to wall
10 chest passes to wall



Strength- bench + raises and holds

A. Bench press
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 x 2 reps @ 85%



B. 2 sets of
15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up

Rest 30 seconds
15 seconds DB lateral raises
15 seconds Hercules hold- thumbs at the side


WOD
"Leaping Forward"
Every 3:00 for 6 sets
100m run
8 burpee box jump overs 24/20"
*record each split

08.18.2022

Warm Up
3 sets
Run 200m
with a med ball
10 each side rotational throws to wall
10 chest passes to wall




Strength
A. pause bench press
3 sets of 3 reps @80%
pause one second at the chest for every rep


B. 3 sets of DB rows x 10 each side- build load
C. 4 sets of 15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
rest as needed between sets- use really light weight!!



WOD
"Bucky Badger"
7 rounds for time
7 push press 95/65 75/55 55/45
7 burpees over the bar
35 double unders for 70 singles

06.01.2022

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell front squats
5 barbell strict press
100m run


Strength
super set x 3
10 DB lateral raises- dual
8 Pendlay row https://youtu.be/ezrZnmjZTR4
10 DB bench press- dual

WOD
"It's a Long Day"
21-15-9
wall balls 20/14
TTB
thrusters 75/55
box jumps 24/20"
KB swings 53/35

time cap 22:00

03.10.2020 Test Set #2

Warm Up
15 banded air squats
10/side shoulder taps
25 feet perfect stretch walk
15 jumping jacks

then...
10 dual KB sumo deadlifts
5/side alternating KB strict press- one KB stays racked, while the other is pressed overhead
100 feet KB carry- one in the rack position, one straight overhead (switch sides at 50 feet)


Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/
front rack: box stretch- 5 deep breaths + lat eccentrics x 10 https://www.instagram.com/p/B6V8iamHNZ8/
ankles: banded distraction x 30 seconds each side   https://www.youtube.com/watch?v=me8xYaHgOF4





Super Set
3 rounds

10/side Bulgarian Split Squats - build load with dual DBs
Pull up strength work:
Option A (for those who do push ups from the knees)  complete
5 ring row negatives + 10 DB lateral raises
Option B (for those who can do 5-10 regular push ups) complete
5 pull up negatives + 10 DB pull overs  https://www.youtube.com/watch?v=FK4rHfWKEac

Burgener Warm Up

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean

4. tall clean to 2", 4", 6", full squat

WOD- this should be similar to Fran- go all out!

Test Set #2

3 RFT

15 Power Cleans

15 Thrusters

RX 95/65  SC 75/55 BEG 45/35

POST WOD- The Gymnastics Course- Core Crusherhttps://www.instagram.com/p/B9Ukh5gFMtw/With band for resistance:⁠
Each round you will increase ONLY the V-ups by 5 reps:⁠
*watch V-Up in video on execution - upper body stays in hollow, so it’s more like a “leg lift”⁠
.⁠
Round 1:⁠
5 sec hold⁠
5 rocks⁠
5 V-Ups⁠
.⁠
Round 2:⁠
5 sec hold⁠
5 rocks⁠
10 V-Ups⁠
.⁠
Round 3:⁠
5 sec hold⁠
5 rocks⁠
15 V-Ups⁠
.⁠
Round 4:⁠
5 sec hold⁠
5 rocks⁠
20 V-Ups⁠
⁠
Rest as needed to complete all rounds⁠
*scale numbers appropriately to fitness level.⁠
March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds.