10.03.2021 Swim WOD

Every 5:00 for 20:00

100 yard swim

6 DB reverse lunges

6 DB thrusters

6 DB devil’s press

you will work with one DB and alternate sides

02.25.2021

Warm up
2 rounds
PVC pass thrus x 10
barbell Kang squats x 8
barbell hang power snatch x 6
barbell back rack reverse lunges x 4/side
barbell behind the neck strict presses x 2
**after first round perform a banded lat stretch x 30 seconds/side
**after second round perform a banded perfect stretch x 30 seconds/side
https://youtu.be/wLD1UflbcII




Lat Primer
prone PVC lift offs x 2 sets of 10 reps
3 sets of
A. 20 standing hollow pull downs- with band on rig and PVC through the band- make sure you keep ribs down and pelvis tucked under. Arms must be shoulder width apart.
B. Hollow IYT- on a bench with 2.5# plates in each hand, lower back pressing through the bench, stay tight in hollow or a tuck position if you need to scale. Arms go back as far as possible. Palms face ceiling when lowering in each position. STRAIGHT arms.


Strength- snatch day 8 or 8
A. snatch balance + OHS
5 sets of (1+1) make these around 70%

B. snatch - build to a heavy 1 rep
7 sets of 1 rep squat snatch

WOD
"Gummy Bear"
1,2,3,4,5,6,7,8... keep adding one rep until time expires
8:00 AMRAP
DB deadlift
DB front squat
DB reverse lunge (round one you have 1 rep on each side)
DB lateral hops- same as the lunges- 1 rep each side

11.25.2020

Warm Up
4 sets
5 elevated single leg glute bridge/leg + 10 second isometric hold at the top of last rep
10 alternating single leg v-up
8 feet hips up bear crawl

then

2 sets of
30 seconds alternating underswitches https://youtu.be/Yrgx959kdME
30 seconds burpee to sumo squat jump

Positional Work
3 sets
1. Mixed rack overhead squat @3111 x 4-5/arm OR
body weight single arm prisoner overhead squat OR
barbell OHS @3111 x 8 -10reps

2. DB star plank x 30-40 seconds/side OR
body weight star plank

Rest 60 seconds between sets



WOD
"Shuffleboard"

2 rounds
run 300m or 100 DUs or 200 singles
50 single DB hang clean & jerks 50/35 35/20
50 single DB reverse lunges
50 deadlifts light

11.20.2020

Warm Up
2 rounds
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms



Primer
3 sets
ring rows x 10 @ 2111- elevate feet for an extra challenge
reverse snow angels x 15 reps- move slowly
KB overhead carry x 30 seconds each side



Strength
3 sets of each

Part One- switch off with a partner
A. Bench press x 10-12 reps @ 31X0
B. Pendlay row x 10-12 reps @ 30X1 https://youtu.be/47aPSgWVzno

Part Two- switch off with a partner
A. Strict box dips x 10-12 reps
B. Body row x 12-14 reps @ 30X0 https://youtu.be/Y0wZVlaspU0



WOD

"Trip Advisor"

3 rounds for time

10 SDLHP 115/75 95/65 75/55

20 DB reverse lunges (10/side) 50/35 35/20
10 front squats
20 DB step ups (10/side)
10 push press
20 DB ground to overhead