09.07.2022

Warm Up
Run 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges
20 band pull aparts
Run 300m



Strict September
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups


2 sets of 5 strict pull ups
complete these however you can




Strength
Work to a heavy complex in 12:00
1 power clean
1 hang clean
1 jerk

WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 8-10 TTB or hanging knee raises
min 3- 1 barbell complex*

*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55

06.02.2022

Warm Up
50 single unders
10 each side DB strict press
100 feet single arm DB overhead carry (50' each side)

50 single unders
5 each side DB windmills
3 each side Turkish get ups

Bullet Proof Shoulders
2 x 10 reps lat eccentrics with PVC and a small plate on the PVC
then
2 rounds
6 reps reach, roll and lift
30 seconds of alternating bottoms up KB press- hold the KB at 90 degrees with the bottom facing up. Press one at a time alternating the presses.


Strength
A. Push press
5 x 3 reps @60-65-70-75-80

B. banded face pulls x 15 reps

WOD
"Dragging Annie"
50-40-30-20-10
Double unders
Sit ups
after each set reverse drag the sled 50m (pylon and back)

02.14.2022

Warm Up
3 sets
50 single unders
5 each side Cossack squats
10 clean grip barbell RDLs
10 barbell strict press



Strength
super set- 3 sets each
A. skull crushers x 10
B. banded face pulls x 15

then
C. DB RDLs x 8 each side @3X11
D. DB alternating Z-press x 8 each side @2020

WOD
"On The Edge"
Every 3:00 for 6 sets
15 wall balls 20/14
15/12 cals bike
8 power cleans 115/85 95/65 75/55

10.29.2021 Girl Party Tonight 5:30

row 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges with feet on the box
20 band pull aparts
row 300m

Strength
Back squats
4 reps @ 65%
3 reps @ 75%
4 sets of 2 reps @ 80%
then

Bench press
5 x 5 @75%


Does these between sets of bench press:

25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings


WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)

07.09.2021

Warm Up
400m run
10 Jefferson curls
10 yoga push ups



Primer
5:00 EMOM
positional clean complex- keep lighter
1 clean pull
1 low hang power clean
1 power clean

directly into

5:00 EMOM
intensive clean complex- build in load
1 hang squat clean
1 squat clean


WOD
"1979"
For Time
9-15-21
calories rowing
shoulder to overhead 75/55 45/35

directly into

21-15-9
hang cleans 115/75 95/65
dips- box or ring
https://www.instagram.com/p/By-zAluAsp0/


POST WOD- banded upper body
50 low to high banded face pulls
20 ring mountain climbers (10/side)
50 banded face pulls
20 ring mountain climbers (10/side)
50 banded straight single arm lat pull downs (25/side)

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

02.26.2020 Re-Test Day

Warm Up
Bike/Row 1:00
Russian baby makers x 10 reps
Cossack squats x 10 alternating reps
Bike/Row 1:00
Single side glute bridge x 10/side
Frog pumps x 20 reps
Bike/Row  1:00
Single side DB thrusters x 10/side- light weight
Squat hold x 30 seconds



WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls


Post Test WOD
2-4 rounds
 reverse sled pulls x 100 feet   Add weight to small sleds with straps. 

in between sets complete

10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Banded Face Pulls
10 Banded Upright Rows
https://www.instagram.com/p/B8mFjTPlXWF/