03.14.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
2 sets
landmine RDL x 8 on the right
ring rows x 10 @3111
landmine RDL x 8 on the left
hollow hold x 30 seconds



WOD
"Trouble"

Every 3:00 for 15:00
200m row
5 sandbag squats
5 sandbag ground to shoulder

then...

5 rounds for time
20 anchored sit ups or GHD
10 DB bench press- athlete chooses the load
*goal is unbroken on both exercises


Body Maintenance
2-3 sets
10 each side banded pallof press
8 each side bird dog rows
30 seconds each side plank each side

07.27.2021

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's


Two sets of:
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans



WOD
"American Kids"
20/15 cal bike
30 hang power cleans
40 anchored sit ups
30 shoulder to overhead
400m run

Post WOD
triplet
5, 10, 15 , 20
push ups
KB horn curls
sit ups
Time Cap 10:00

06.01.2021

Warm Up
Row for 3:00
then
thoracic flow 5 reps of each movement https://youtu.be/4sdb-QrfnuU
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 https://youtu.be/Yo55p6k0oIA
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


Skill work
3 sets
A1. single leg RDLs x 8/side @31X1- work with moderate to heavy DB
A2. banded face pulls x 10

B1. DB bicep curls x 10/arm @1110
B2. banded pallof press x 10 + banded pallof twist x 10 - each side

WOD
"Clear the Air"
Run 400m
directly into
21-18-15-12-9-6
anchored sit ups
*45 DUs after each set of sit ups or 90 singles

12.03.2020

Warm Up
3 rounds
40 seconds running in place
10 PVC pass thrus
10 PVC press in the bottom of a squat


Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0

then
3 sets
C. DB floor press x 6/arm @ 21X1
D. cyclist front squat x 8 @ 3111




WOD

"Gravy"- at home

5 rounds

14 KB/DB swings
10 KB/DB SDLHP
14 KB/DB single arm thrusters
1:00 anchored sit ups


or

"Gravy"

5 rounds

14 KB swings
10 barbell SDLHP 115/75 95/65
14 barbell thrusters
1:00 cals bike

11.05.2020

Warm Up
2 rounds
10 single leg glute bridges
10 skaters with a 2 second pause on the landing
10 light DB high pulls from the tall position
one round each side of the DB complex: 2 DB windmills + 1 DB single arm OHS + 2 DB single arm press in squat


Mobility
https://www.instagram.com/p/BwkLxo5gyDQ/

3 sets of
Hip Flexor kicks - 5 reps each leg

RNT (Reactive Neuromuscular Training) split squat x 6-8 per side

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

Squatober Day 9

Back squat
3 reps @ 60%
2 reps @ 75%
3 reps @ 70%
2 reps @ 85%
2 reps @ 80%
1 rep @ 90%



WOD (12:00)

"Water Proof"

3 rounds

1:00
gorilla rows x 7/side 50/35 35/20
max reps anchored sit ups until time expires
Rest 1:00


directly into...
3 rounds
1:00
renegade rows x 5 reps 50/35 35/20
max reps weighted steps until time expires
Rest 1:00