10.23.2023

Strength
Front Squats
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 87%
1 rep @ 90%

WOD
"Push, Pull, Squat"
AMRAP 10:00
6 C2B pull ups/ pull ups/ ring rows
10 push ups or incline push ups
14 alternating pistols

03.27.2023

Strength
Wendler week 3
strict press
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%


WOD
"Peanut Butter"
13:00 AMRAP
15 shoulder to overhead  115/85
10 alternating pistols or touchdown squats
5 chest to bar pull ups
 
Accessory WOD
1:00 Dynamic couch stretch each side- rock forward and back in that stretch
8:00 AMRAP
10 single leg hip thrusts/side
10 psoas march with a band/side

11.03.2021

Warm Up
3 sets
lateral banded walks x 10 each side
monster walks x 10 each direction
20 seconds banded half squat pulses

Mobility
wall slides x 30 seconds
banded ankle stretch x 30 seconds each side
perfect stretch x 4 each side



Skill work
3 sets
A. handstand push up negatives x 5 reps
B. single DB overhead walking lunges x 10 each side
C. low Cossack squats x 8 each side - add DB or KBs in the front rack as a challenge

WOD
"For the Win"
8 rounds for time
3 strict press @ 75% your 1RM
10 alternating pistols (5 each side)
100 feet suitcase carry (50 feet each side)- 70/50

07.24.2021 Partner WOD

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility: https://www.instagram.com/p/Bz1vMkKlT2p/
A. perfect stretch x 5/side - start at a spiderman lunge, forearm to the floor in front, then up to a straight leg stretch with hands on either side of the foot in front

B. psoas march x 10 each side- use the yellow mini-bands for a better stretch- you don't need to elevate this stretch. Just move on the floor.

C. plate loaded curtsy walk x 25 feet




WOD
"Long Lines"
with a partner
divide reps, one work/one rest
For Time
50 cals bike
40 box jump overs 24/20"
30 slam balls 35/25

800m run
40 alternating pistols
30 wall balls 20/14

1000m row
30 burpees to a plate
20 HSPU or strict box hspu

04.20.2021

Warm up
3 sets
goblet cyclist squats x 8 reps
goblet squat and press x 8 reps- stay in your squat and press out the weight overhead
PVC platter squats x 10 reps
https://youtu.be/sihLow9eHB8


skill work: pull ups
warm up: 2:00 banded hollow I Y
A. 5 sets of toe assist pull ups 2,2,2,1,1
B. 4 sets of singles eccentric pull ups- lower on a 4 count


Strength: snatch
5 sets of the following complex
snatch grip deadlift
snatch
hang snatch
OHS
60-60-65-65-70%


WOD
"Match Point"
4 rounds for time
10 alternating pistols
12 lateral burpees over the DB
10-20-30-40 single DB hang clean & jerk by round 50/35 35/20

01.30.2021

HOT START -Warm up

3 rounds -

warm up / increase pace per round: 

20/15 cals row or 15/12 cals bike

10 Alt Cossack Squats/leg 

10 empty barbell power cleans

15 Anchored Feet Sit Ups 

Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4
open book stretch x 4/side
Cuban Press x 10


Glute Focus
3 rounds
10 wide stance banded hip thrusts
10 medium stance banded hip thrusts
10 narrow stance banded hip thrusts
10 frog thrusts

WOD
"Stacked"
4 rounds for time
400m row/ 350m row or 18/14 cals bike
5 HSPU- option to go strict here or piked on a box
5/side alternating pistols -sub a progression
20 abmat sit ups
4,6,8,10 power cleans @ 80%-75%-70%-60%

01.13.2021

Warm Up
2 sets
5/side Turkish sit ups- body weight only
6/side plank shoulder taps
4 deep squat walk out to push up
5/side alternating scorpion taps https://youtu.be/nahcOhG-3_c


Mobility
2 sets
4/side perfect stretch
half front split pose with ankle pulses x 10/side
10 second feet together squat hold
10 second forward fold



Strength
front squats
warm up reps
3 sets of 5 at 50-65% no tempo
3 sets of 5 reps @ 55-60% @ 4,4,4


Barbell warm up for cleans- empty bar
clean grip RDL x 5 reps
clean pull from below the knee x 5 reps
muscle clean x 5 reps
hang power clean x 5 reps

WOD
"Big Chief"
4 rounds
3:00 work/1:00 rest
3 power cleans 155/105 135/95 115/75 or DBs 40/30
6 push ups or 6 HSPU
9 air squats or 8 alternating pistols
*pick up where you left off*