06.18.2020

Warm Up
3 sets
8 half kneeling band pull aparts/knee
12 lateral box step overs
30 second quadruped shoulder taps



Strength Set
3 sets

A. seated DB press x 8-10 reps @ 3021

B. Cossack squats x 16-20 reps @ 30x1 - option to add weight in goblet position
C. chainsaw rows x 8-10 reps @20x2

WOD
"Black Dog"
part one
5-4-3-2-1
Turkish Get ups
100m sprint after each set

Rest 2:00
part two
2-4-6-8-10
power cleans 135/95 115/75 95/65
5 reps get ups after each set

05.20.2020

Warm Up
3 rounds
10 alternating lunges
10 alternating single leg v-ups
10 sprawls- burpee, no push up



Mobility
https://www.instagram.com/p/B6WKPdZnII-/
A. externally rotate overhead press x 8 reps/side slowly
B. TGU to the hand x 4 reps/side slowly
C. tall plank in/outs x 8 reps/side
D. Cuban press with PVC- not part of the video x 10 reps


EMOM 10:00
min 1- 10 DB bicep curls- two hands on one DB + 5 push ups
min 2- 16 skaters- 8 each side
then

EMOM 9:00
min 1- lat pull overs x 10 reps
min 2- DB pull thrus in a plank position x 8 reps (4/side)
min 3- TGU x 2/side


WOD
"High Step"

12-10-8-6-4-2
Single DB step ups
DB Shoulder to overhead or barbell 95/65 75/55

01.25.19

Warm Up

3 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm
*increase effort each round*


2 sets of 6-8 reps
RNT (Reactive Neuromuscular Training) split squat
start with no weight and try to build light DB load each hand
 
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
 
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot




Perform 5 reps of every movement in this order:
1. Inch Worms2. Snatch Grip (Behind the head) Press
3. Snatch Grip (Behind the head) Press in a Quarter Squat
4. Snatch Grip (Behind the head) Sots Press
5. Jumping Squats with barbell on back (continuous)
6. Cossack Squats on either side (ideally with the barbell on your back but you can take it off if you can not balance.)
7. Muscle Snatch from the Hang

Skill: snatch

3 sets of 2 reps power snatch @ 50-55% work on speed and snappy finishes

then
3 sets of 2 reps snatch balance @ 70% work on a 2 second pause in the bottom position
then
3 sets of 3 reps snatch pulls @100% work on strength, speed, power, posture and balance



WOD
3 rounds - not timed- just for good quality- don't over due the load, you can always build load per round
10 single arm KB swings right
10 single arm KB swings left
8 single arm KB row right
8 single arm KB row left
6 single arm KB thruster right
6 single arm KB thruster left
4 KB front rack reverse lunge right
4 KB front rack reverse lunge left
2 TGU right
2 TGU left

08.29.18

Warm Up
Every 4:00 for 12:00
run 400m
15 air squats
15 hollow rocks
 

Mobility:

Hip flow  https://www.instagram.com/p/Bh7BCJ4BraN

wrist flow  https://www.instagram.com/p/BmL8lWMHc4Q

WOD

4 sets not timed
50m Farmer Carry - tough load
100 Single unders
10m Duck walk
20 Prisoner step ups- alternating https://www.youtube.com/watch?v=Hu_h44V74ok
3 TGU per side

Skill: Push Press
8-5-8-3-8-2
all 8's should be 50% 1RM
build with the 5-3-2 reps

03.22.18

Warm Up:Two sets of: Samson Stretch x 10 reps each leg Reverse Lunges x 10 reps each leg High Knees x 2 lengths of the gym One Leg Jumps x 10 reps each leg

One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps Prone Plank Hold x 60 seconds (on elbows)

Moblity: T-spine stretch on foam roller x 2:00 Couch stretch x 1:00 each side

Primer: box jump practice Either use a shorter box or a stack of plates 4 sets of 4 box jumps- it's all about quality here, not quantity!

• full hip extension
• build sounds landing mechanics
• feet flat on landing
• knees neutral
• abs braced
• eyes/chest up
• pause at top position momentarily
• step off box if over 20"

WOD 4 RFT TGU x 2 each side 53/35 Walking with one KB overhead and one KB at side- 4 lengths of the main gym KB swings x 15 reps