09.02.2023 Partner WOD

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side
 
 
 
WOD
"Taco Cat"
with a partner
2 rounds for time
75/60 cals row
50 TTB 
40 DB push press
200 feet DB walking lunges

03.26.2023 Swim WOD

Meet at 6545 Flying Cloud Drive, Eden Prairie

14:00 AMRAP

100 swim or 50 swim

5 deck outs

10 reverse lunges

12 single arm DB push press

12.05.2022

Warm Up
2 sets
1:00 jumping rope or jumping jacks
banded walks x 10 rep each direction
1:00 bike or row
banded air squats x 20 reps
100 feet farmer carry


Mobility
A. *single leg support squat hold x 7 each leg @ 3211
B. 90/90 hip switches x 10 each leg
C. perfect stretch x 4 each side


*hold onto the rig and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your lower back

Strength
3 sets- super set
A. barbell hip bridges x 8 reps @ 70-75% DL max
B. hack squats x 6 each side @2211 https://youtu.be/MdYqhUKWLIE

WOD
"28"
12:00 AMRAP
bike 7 cals
renegade rows x 7
row 7 cals
DB push press x 7

07.19.2022

“SQUATIMUS PRIME”- use as warm up

2 Rounds for Quality
20 Banded Monster Walks
20 Side Tib Raises
10 Heels Elevated Squats
5 Tempo Back Squats: 55x1- use empty barbell

*tempo should be a 5 second eccentric descent, 5 second bottom of the squat hold, fast ascent, and a 1 second hold at the top.



Strength
Back squats
5 reps @ 70%
3 reps @ 80%
1  rep @ 85-90%
2 sets of 8 reps @ 70%



WOD
For Time: @swoleprogram
3-6-9-12-15
Push Press Rt Arm/Lt
Hang Clean/ Curl Rt/LT
Hang Snatch Rt/Lt
35/25  30/20

*Complete 3 push press on each arm, then same for hang clean and hang snatch…

Move to 6 reps for each, then 9, and continue until you compete 15 of every movement on both arms.

Try to not set the DB down‼️

03.29.2022

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*

08.19.2021

Warm Up

10:00 continuous movement
Push Up Shoulder Tap: x 10 https://vimeo.com/130766386
Standing Pass Through with PVC: x 10
Sumo Inchworm: x 10
Yoga Push Up: x 10 https://vimeo.com/130766563


Mobility: Hip stretcheshttps://www.instagram.com/p/BqmwLivA1Bi/
perform each one of these for 30 seconds per side
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch


Strength: 5 sets
A. deadlift x 6 reps @2020 @65%
B. dual KB rack split squats x 6/side @20X1


WOD
"Real Quick"- dumbbell wod
3-6-9-12-15 reps
push press right arm/ left arm
hang power clean right/left
hang power snatch right/left
complete all reps on the right arm and then all reps on the left arm
try to not set the DB down!!


Post WOD
Core strength: https://www.instagram.com/p/BrYOskola6p/
5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec

07.31.2021 Partner WOD

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