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

08.10.2022

“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 squat- speed
8 x 3 reps @70%


WOD
"No Pull"
4 rounds for time
400m run
2 rope climbs
10 power snatch 95/65 75/55

Accessories
3 sets
A. seated good mornings x 15 reps
B. DB walking lunges x 10 each leg
C. single leg dual DB RDLs x 10 reps each leg

12.13.2021

Warm Up
Stuart McGill Big 3 https://www.youtube.com/watch?v=2_e4I-brfqs&t=313s
3 x 4-6 curl ups
3x 4-6 side planks
3 x 4-6 bird dogs
then
2 sets
10 each side KB RDLs
10 each side single leg glute bridges
5 box jumps
row 1:00




Gymnastics skills
6:00 continuous movement
20 x Band hollow & arch- focus on the motion coming from the abs opening and closing to create the movement between the hollow & arch.

10x Lat eccentrics- lie on a bench with hips flexed to 90 degrees. A PVC pipe with a light load will be held with palms facing upward and then slowly lowered all the way overhead. Pause a split second at end range before returning to the starting position.

20 x Single leg v-ups



Strength: week 3 deadlifts

50%x5, 60%x3, 70%x1, 75%x10+

max effort for final set

WOD
"Ace of Spades"
AMRAP 7:00
5 devil's press 50/35 35/20
10 DB walking lunges or reverse lunges (5 each side)
10-20-3-40 wall balls 20/14

*only thing that changes in reps is the wall balls. Add 10 reps each round*

12.26.2020 Hero WOD DG or Austin Powers

Warm Up
2 rounds
10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps
25 jumping jacks


Mobility: ankles + t-spine

A. ankle stretch x 30 seconds each side
B. deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.

Work through 3 sets of 10 seconds each side
C. Thread the needle x 5 each side
D. Single arm reaching x 5 each side
E. Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link



At Home Hero WOD

“DG”

As Many Rounds As Possible in 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (50 lb / 35 lb)
12 Dumbbell Walking Lunges (50 lb / 35 lb)

Air Force Maj. Walter D. Gray died August 8, 2012 serving during Operation Enduring Freedom. Gray, 38, of Conyers, GA; assigned to 13th Air Support Operations Squadron, Fort Carson, CO; died Aug. 8 in Sarkowi, Afghanistan, of wounds caused by a suicide bomb attack. Army Maj. Thomas E. Kennedy and Army Sgt. Maj. Kevin J. Griffin also died during the attack. Gray was an air liaison officer and flight commander; he was working with Maj. Kennedy and Sgt. Maj. Griffin who were part of the 4th Brigade Combat Team, 4th Infantry Division based at Fort Carson.

Gray is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

This Hero WOD was originally posted by CrossFit’s Mainsite on Dec. 26, 2013.

Primer
3 sets- empty barbell for all sets
A. front rack sots press x 8 reps https://www.instagram.com/p/CGz7nfKJUl3/
scale to heels elevated sots press, DB sots press, or sots press seated on a box
B. tall power cleans x 2", 4", 6" https://www.instagram.com/p/CEEixRvp-tx/

WOD

Austin Powers

5 round for time

10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/80 95/65 75/55
can you get done in under 8 minutes?

08.04.2020

Warm Up
one round10 MB rotational throws100m run
10/side quadruped shoulder taps
100m run
10/side half kneeling band pull aparts
100m run


Mobility:  
https://www.instagram.com/p/CDEj-KUJ9rG/ 

A.  single arm KB press + windmill
B.  prone PVC press
C.  squat + Cuban press with small plates
D.  side plank + external rotation with small plate


 
Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
 
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork) 



 
Strength

every 75 seconds for 6 sets
start at 50% and build load with good form

1 snatch pull

1 power snatch
1 hang squat snatch
1 OHS



WOD
"Skill Work"

20:00 EMOM

min 1- snatch grip deadlift x 5-7 reps @3030
min 2- bar muscle up or c2b pull ups or pull ups x 3-8 reps
min 3- DB walking lunges x 50 feet   50/35   35/20
min 4- v-ups x 15-20 reps sub tuck ups

03.31.2020

Super Set
3 sets of
DB step ups x 14 (7/side)
bird dogs x 10 (5/side- moving slowly)



WOD
Every 5:00 for 30:00
400m run
6 DB walking lunges
5 DB thrusters
4 DB devil's press

06.14.19

Warm Up
2:00 Cardio
3 rounds of:

10 banded monster walks each direction
10 walking lunges
10 yoga push ups https://vimeo.com/130766563
10 squat press out with a light plate- press the plate out and back at the bottom of the squat


Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps
4. Spiderman rocks x 8 reps/side


Skill: Clean & jerk

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sots Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk


https://catalystathletics.com/exercise/218/Tall-Jerk/
3 sets of 3 reps each light to no weight on the barbell
1. tall jerk from the rack position with flat feet
2. tall jerk from the forehead position with flat feet
3. tall jerk from the forehead position on the toes

8:00 EMOM
1 Clean & Jerk at 70% every 30 seconds


WOD
14:00 AMRAP
20' DB walking lunges (in a farmer carry)
15 DB hang squat cleans
20' DB walking lunges

15 Burpees

RX 40/30
INT 35/20
SC 25/15
*use KBs if necessary