12.28.2022

Warm Up

3:00 cardio choice

Thoracic and Squat flows

5 reps of each movement

1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

 
 
Mobility
1. banded ankle stretch x 30 seconds each side
2. banded wrist stretch x 30 seconds each side (just like the ankle stretch- put your hand on an elevated surface with the banded around the wrist- pull for tension on the band and hold)
3. open book stretch x 30 seconds each side

 
Strength
Overhead squats
4 sets of 5 reps @75%

WOD
"Grippy"
9:00 AMRAP
3,6,9,12,15... keep adding 3 reps until time expires
thrusters 95/65  75/55
TTB or hanging knee raises
 
 
Post WOD- abs  2 sets
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1.  10 each side clam shell side hip thrusts
2.  10 straight leg sit ups
3.  20 single leg alternating v-ups
4.  20 heel taps
5.  20 alternating deadbugs- legs only, slowly
6.  20 tall plank cross body mountain climbers
7.  10 ab roll outs- use a scooter or the barbell

12.07.2021

Warm Up
2 sets
Cardio 1:00- every 20 seconds build intensity
10 inchworms
10 each side single arm KB push press
10 box jump, step downs
Cardio 1:00- different from the first one


Plate squats 3 x 10 reps
3 x 10 banded psoas march


Strength
hip thrusts
3 x 8 reps @ 65% your max deadlift


WOD
"Congratulations"
12:00 AMRAP
8 x wreck bag/sandbag cleans
12 x wreck bag/sandbag squats
30 x Double unders

Post WOD- abs 2 sets
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1. 10 each side clam shell side hip thrusts
2. 10 straight leg sit ups
3. 20 single leg alternating v-ups
4. 20 heel taps
5. 20 alternating deadbugs- legs only, slowly
6. 20 tall plank cross body mountain climbers
7. 10 ab roll outs- use a scooter or the barbell

11.27.2021 Partner WOD

Warm Up
3 sets
5 each side PVC over/unders each person
10 each side hip flexor kicks
5 deep squat walk outs to a plank
5 each side thoracic rotations
5 kip swings




WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"


Post WOD abs
3 sets
30 seconds work, 30 seconds rest
1. Turkish sit ups- 1 or 2 DBs
2. Hollow flutter kicks
3. Tall plank forward reaches to DB

04.18.19

Warm Up
300m run or row

2 rounds
12 reps DB half kneeling single side press (6 each side)
10 each side pallof press https://www.youtube.com/watch?v=R_kozcS_faw
20 reps psoas march https://www.youtube.com/watch?v=cmgOzyvrizU

Mobility:
Wrist stretches
Lat stretches- child's pose, puppy dog, prayer stretch, thread the needle (pick one)
banded hamstring stretch x :45/side




WOD
4 RFT
sled push x 90 feet - 45 feet out and back- moderate weight on sled
(or if inside, do small sleds, seated face pull)
sandbag over a racked bar x 10 reps total
renegade rows x 6 reps 35/25


Post WOD abs
5 rounds ( or what time allows- should be about 10 minutes)
10 candlestick rolls to a sit up or to a jump up https://www.youtube.com/watch?v=WXoNNx-uOtU
20 second bent knee hollow hold or 30 second hollow hold
10 plank walkouts- walk hands out as far as you can with good tension in the core

11.07.18

Warm Up
4 Rounds For Time @ 75% Effort
Run/Row 200m
6 DB Snatch R
6 DB Push Press R
6 DB Snatch L
6 DB Push Press L

*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a DB weight to go unbroken with.


Mobility:

shoulder prep flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly



BB warm up

5 snatch grip RDLs
5 snatch high pulls
5 muscle snatch
5 OHS
5 snatch grip push press
5 snatch balances
5 hang power snatch

WOD
12:00 EMOM
min 1: 3-5 reps gymnastics choice movement
min 2: 3-5 reps squat snatches 135/95 115/75 95/65
min 3: 3-5 reps gymnastics choice movement (can be same or different as the first)
min 4: 3-5 reps thrusters 135/95 115/75 95/65


Post WOD abs
https://www.instagram.com/p/BplJWyon21l/
Complete 2-3 rounds with 10 reps each exercise

1. open chain trunk rotation
2. lat pullover in the deadbug position
2. deadbug position- weight stays overhead- straight leg raises

08.24.18

Warm Up
3 rounds

200m run
10 (5 each side) half kneeling single arm KB bottoms up press + :05 hold
10 each side quadruped thoracic rotations https://www.youtube.com/watch?v=4dE4KmmfKiI



Abs:
One set:
hollow rocks x 20
shoulder taps x 40- in a plank position, hold core tight for little hip rotation (20 taps each shoulder)
hollow rocks x 20


Mobility:

Banded rows x 20 reps
LaCrosse ball smash of underside of the forearm x :30 each

Wrist stretch- fingers forward + rock and palms up fingers pointing to knees + rock x 10 reps each

Skill: Push Press
6 sets of 4 reps @ 80%


Coach Led Clean Warm Up

WOD
OTM for 16:00
min 1- 50 Double unders or 100 single unders
min 2- 10- 15 power cleans @ 60% 1RM
min 3- max effort burpee box jump overs 24/20"
min 4- rest and record number of BBJO

01.10.18

Warm Up:Two sets of: Row 250 Meters Burpees x 5 reps KB Deadlift x 10 reps

Mobility: Banded pec stretch x :45 each side Wall slides x 20 reps https://www.youtube.com/watch?v=VgEQ8njA8ac&feature=youtu.be Wrist stretches

Skill: push press behind the neck 3 reps @ 60% 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 1 rep @ 80% 1 rep @ 85%

WOD 6:00 AMRAP 7 power cleans 115/75 5 front rack reverse lunges (5 each side) 3 wall walks

Post WOD: abs 3 sets :20 hollow rock :20 hollow hold :20 flutter kicks 1:00 rest