07.29.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Primer https://www.instagram.com/p/CcGFnsZA2Zu/
A. 10 Cossack squats (5/side)
B. 10 each side x 90/90 hip switches
C. 30 second active frog pose
D. 30 seconds bottom of the squat transfer



Strength
5:00 EMOM
front squat x 1 rep @80%




Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%




Accessories
3 sets

5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round

04.28.2022

Warm Up
2 rounds
200m row or run
10 Jefferson curls
5 push ups
20 banded lat pull downs



Strength
OH carry x 1:00 each side
rest 1:00
Suitcase carry x 1:00 each side
rest 1:00
repeat above 30 seconds each side

then...
3 sets
A. half kneeling landmine single arm press @3X11 x 8-10 per side https://youtu.be/gwlt8NcXDcI
B. KB swings x 15- American swings if you can
C. yoga push ups x 5


WOD
"Carry Me Away"
3 rounds for time
sandbag carry 50m - pylon and back
10 x sandbag clean and throw over - 48/40" box
10 x get up and over tall box- 48/40"

01.26.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Strength
hip thrusts
3 sets of 5-6 reps @ 90% your DL max

AT Home- DB single side hip thrusts 5-6 reps each side

between sets complete one round
5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round



WOD
"Lancelot"
5 rounds
2:00 AMRAP
20 cals bike
max reps air squat with vest or plate
Rest 2:00

02.11.2021

Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/
2 rounds
▪️100 feet Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

▪️100 feet Cross Walk- keep these light with lats and scaps pulled down and elbows straight

▪️15 reps Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

▪️15 reps Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

▪️10 reps/side Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can


Strength
6 sets of the complex below- start at 50% push press and build load with good form
2 reps push press + 1 rep split jerk


WOD
"King of the Castle"

AMRAP 12:00
5-10-15-20-25-30-35...etc
Continue To Add 5 Reps Of Each Movement

KB Swings
KB Goblet Squats

*Fifty Feet KB Overhead Carry Following Each Round
**Overhead KB Carry Does Not Count For Reps

Kettlebell Recommendations
Advanced 53/35
Intermediate 35/26
Scaled 26/18
Scoring: Reps

Core Finisher https://www.instagram.com/p/CKm-rMVsnx9/
Use two KBs lighter in weight
2-3 rounds
10 dual KB Turkish sit ups
20 seconds dual KB hollow flutter kicks
10 dual KB candlestick lift & lower

02.10.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep


Primer
4 sets/leg
use a single DB
2 Cossack lunges
2 Curtsy squats
2 Reverse lunges
all @2121/leg
between sets complete an OH carry or hold 30 seconds each side


WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65

Cool down
seal pose x 1:00
supine twist x 30 seconds/side
child's pose x 1:00

01.25.2021

Warm Up
3 sets
clamshell side hip thrusts x 20sec/side
quadruped thoracic rotations x 8/side
Cossack squats x 8/leg @ 2010



Mobility
cross walk with light DBs x 30-40 seconds
banded Z-press x 10
bent over flies x 10- light DBs
bird dogs x 8/side with a 2 second hold in the extended position


Strength
banded deadlifts
10 x 1 rep every 30 seconds @ 50% DL max + band tension

when finished
3 sets
1. Kang squat @3111 x 4-6 reps
2. Death march @3010 x 6-8 steps/leg
rest 1:00 between sets



WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00

01.06.2021

Warm Up
2 rounds

row/bike/jump 1:00
touchdown squats x 8/side
single leg v-up right + left + two leg v-up x 5 reps
glute bridge + leg lifts x 40 seconds



Strength
EMOM 12:00
min 1 OH carry 50 seconds right side, next round 50 seconds left side
min 2 standing hollow/arch drill x 15 reps + 3 kip, cadence complexes
min 3 clean grip deadlifts x 6- 8 reps @ 3131


WOD
Open 13.4
7:00 AMRAP
3 clean & jerk 135/95 115/75 95/65
3 TTB- sub hanging knee raises
6 clean & jerk
6 TTB
9 clean & jerk
9 TTB
keep adding 3 reps to each movement until time expires

Core Finisher
Kristi O’Connell (@kristieramo) • Instagram photos and videos
3 rounds

15 seated Leg Lifts
15 DB Ceiling crunches
15 Hip Lift Leg Lower

*rest up to 1 min between rounds