01.26.2021

Warm Up
2 rounds
5/side lateral box step ups
5/side push ups to alternating pike toe touch
15 each direction banded walks
20 second side plank hold/side

Glute Focus
A. DB single leg RDLs x 10/side - lighter weight
B. prone straddle with band x max effort- use the yellow mini-band
C. banded air squat x 10 slow to fast

Upper Body Focus
A. DB or barbell bench press x 7 reps
B. DB bent over rows x 14 reps
C. Band pull aparts x 28 reps- use an orange band



Clean primer
6:00 EMOM
clean pull + hang power clean + squat clean
start at an empty bar and add load



WOD
"Double Header"
5 sets:
4 Hang Power Cleans 115/85 95/65 75/55
4 Box Jump Step Down @ 30/24"
Rest 2:00


5 sets:
2 Power Clean + 2 Hang Power Cleans 135/95 115/75 95/65
4 Bar Facing Burpees
Rest 2:00

5 sets:
2 Power Cleans + 2 Squat Cleans 155/105 135/95 115/75
40 DU's or 80 singles



Cool Down
seal pose 1:00
supine twist 1:00/side
child's pose 1:00

11.26.19

Warm Up
2 Sets of:

300m row/bike
5 good mornings
5 presses from behind the neck
5 muscle cleans- empty bar
5 power cleans
5 tall cleans



Mobility:

box stretch x 5 reps each way https://www.instagram.com/p/B3ukFlxg_uS/
Spanish goblet squats x 8 reps with a 3 second lower and 3 second pause
https://www.instagram.com/p/B3CYJZ_HA0m/



Primer:
Three sets- increasing load for each set
DB bench press x 10 reps
DB bicep curls x 12 reps
Band pull aparts x 20 reps



Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth



WOD
2 RFT
20 cal bike
15 box jump overs 24/20"
30 power cleans 95/65
15 box jump overs
20 cal bike
Rest 5:00
record both times - try beating your first time!

02.06.19

Warm Up
every 2:30 for 4 rounds
250m row
10 hip bridges with heels on a bench or box
10 banded monster walks
10 banded air squats- tempo is slower to faster (descend slowly)


Mobility:
sciatic nerve flossing x 30 seconds each leg https://vimeo.com/130766387
stagger stance good mornings with empty bar x 5 each leg
https://vimeo.com/155587690
sciatic nerve flossing x 30 seconds each leg
sumo inchworms x 5 - sumo stance with legs as you walk your hands out and then walk hand back


Skill: single leg posted deadlifts https://www.instagram.com/p/Bf_0fxSAVRz/
Two sets of:
Posted Single Leg Deadlifts x 8-10 reps - take 3 seconds to descend
Rest 30 seconds
Band Pull-Aparts x 15 reps (focus on pulling the shoulders back and down)
Rest 30 seconds


WOD- wod weight should be heavy but doable for a total of 10 reps. The rest of the work try for unbroken sets to keep things moving. Not sprinting but at a continuous grinding pace.

5 RFT
2 deadlifts @70-75% 1RM
4 strict pull ups or 3 bar muscle ups
8 hand release push ups
12 box jumps 24/20"