11.05.2022 Partner WOD

Warm Up
2 rounds
2 KB/DB hang power clean right
2 KB/DB single arm rack lunge right
2 KB/DB single arm thruster right
repeat all on left side
then
10 push ups
20 jumping jacks


Barbell warm up/primer
5 clean grip deadlifts
5 muscle cleans
5 front squats
5 hang power cleans
5 hang squat cleans
5 push presses
all with an empty barbell


WOD
"Partner Power"

For Time with a partner
Alternate rounds with your partner

10 Rounds of:
8 Power Cleans 95/65 75/55 65/45
8 Front Squats
8 Bar over Burpees
Then
200 Meter Run with your partner

8 Rounds of
6 Power Cleans 135/95 95/65 75/55
6 Front Squats
6 Bar over Burpees
Then
200 Meter Run with your partner

6 Rounds of
4 Power Cleans 155/105 115/85 95/65
4 Front Squats
4 Bar over Burpees
Then
200 Meter Run with your partner

4 Rounds of:
2 Power Cleans 185/125 155/105 115/75
2 Front Squats
2 Bar over Burpees
Then
200 Meter Run with your partner

40 Minute time cap

08.12.2021

Warm Up
3 rounds
Cardio choice 1:00
10 Single Leg RDLs
5 Single Arm KB Rack Squats R- round 2 & 3 do KB overhead
5 Single Arm KB Rack Squats L- round 2 & 3 do KB overhead


Mobility:Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/2 sets of 10 reps

then...external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/2 sets of 5/side with pauses at each position



Strength

A. Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
*if you are unable to do Sotts press, perform the press while sitting on a box or while having the heels on two 5# plates. https://www.instagram.com/p/BzQ0kEcgz0K/

OR try this one: https://www.instagram.com/p/B0tWH2PgL-M/
Goblet squat & press- keep the elbows in tight as you press overhead

B. Snatch without moving the feet
youtu.be/tTMpudKSZCk

Every 2:00 for 20:00 (10 sets)
snatch without moving feet x 2 reps
sets 1-2 @65%
sets 3-4 @ 70%
sets 5-7 @ 75%
sets 8-10 @ 80%

WOD
"Dead and Gone"
6:00 AMRAP
6 deadlifts 225/185 185/125 135/95
6 bar over burpees

09.18.19 'Up & Over'

Warm Up
400m row, run or bike
then..

2 rounds of

single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge
And
6-8 reps of half kneeling bottom's up KB strict press

Primer: 3 sets of
seated good mornings with an empty barbell x 15 reps
single leg RDLs x 8/side
hollow rocks x 15 reps

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean

4. tall clean to 2", 4", 6", full squat

WOD
"Up and Over"

5 RFT
15 deadlifts 155/105 135/95 115/75
10 bar over burpee
5 power cleans 155/105 135/95 115/75


Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep