05.03.2022

Warm Up
2 rounds

100m run
5 x wall slides
10 x push ups
100m run
10 x glute bridges
20 x chest pass MB throws to wall




Strength

A. bench press
4 sets of 5 reps @ 70%

B. 5 sets of 10 each
banded lat pull downs
barbell bent over rows


WOD
"Dead Sprint"
21-15-12-9-6
deadlifts 225/155 185/125 155/105
Run 100m between sets
time cap 15:00

07.04.2020 Partner WOD

Warm Up
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers


WOD with a partner

Batman & Robin

26:00 AMRAP:
400 Meter Run (one partner)
Max Reps Thrusters 95/65    75/55   (While other partner is running)
Then Switch,
400 Meter Run
Max Reps Back Squat
Then Switch.
400 Meter Run
Max Reps Barbell Bent Over Rows
Then Switch
400 Meter Run
Max Reps Power Cleans
Then Switch.

Go Get Em!!

01.28.2020

Warm Up
KB complex for 2 sets
halos x 5 each direction
press x 5 each side
windmills x 5 each side
bottoms up carry x 50 feet each side
reverse lunges x 5 each side

then...
scap pull ups x 5
scap push ups x 7
strict pull ups x 3-5
push ups x 7



Mobility:
parallette shoulder extensions x 10 reps
box stretch x 5 good exhales
weighted squat hold x 45 seconds- use a plate extended or elbows into knees- hold an upright position

Super Set (15:00)

3 sets of:
10 barbell bent over rows
20 prone banded leg adduction- yellow mini-band around the leg between ankles and calves


directly into...

3 sets of:
10 barbell back racked box step ups (5/side)
10 lateral hops over the barbell



WOD (12:00)

In 4:00

60 slam balls
in remaining time max cals row or bike

Rest 4:00

4:00 AMRAP
6 DB thrusters 50/35 35/20
3 burpees over the DBs
1 rope climb

11.21.19

Warm Up
bike/row 30 seconds
banded monster walks- 20 each direction
bike/row 30 seconds
banded air squats x 15 reps
bike/row 30 seconds
banded glute bridges x 15 reps
bike/row 30 seconds
shoulder circles x 10 each direction

Mobility:

https://www.instagram.com/p/B0GnYEnHJxG/
Goblet squat with dorsiflexion stretch x 30 seconds

Sit squats- focus on range of motion x 10 reps

https://www.instagram.com/p/Bzn6M46AkaI/
Prone Floor Angels x 10 reps



Skill: back squat day 6

super set of
A. Back squat 5 reps @ 50%, 55%, 60%
B. Barbell bent over rows 3 sets of 5 reps moderate weight
then..
super set of
A. Front squat 5 reps @ 40%, 43%, 45%- taken from the back squat 1RM
B. Barbell reverse grip bent over rows 3 sets of 5 reps- same weight as above


WOD
16:00 EMOM
min 1- 100' farmer carry- heavy KBs each hand
min 2- 100' sandbag carry- bear hug
min 3- 40' seated sled pull - mini-sleds add 3/2 plates
min 4- max cals bike
*record total calories

November Rowing Challenge
Workout 7

EMOM x 20:00

30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row

RX+ 20/16
Scaled 14/11 or 12/9

11.01.19

Warm Up
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Followed by…

Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards



Mobility:
3-5 eccentric pull ups work on 5+ seconds to descend
parallette shoulder extensions x 10
wrist stretches x 1:00


Skill: strict press
4 sets of 4 reps starting at 35% bench press weight and building

WOD
7,6,5,4,3,2,1
barbell bent over rows 135/95 115/75
burpee over barbell
strict pull ups- banded or not
after each set of reps complete a 45 second wall sit

06.10.19

Warm Up
Run 400m

Then 2 Rounds
:30 on/:10 Off
-Hollow Rocks
-Plate Ground to Overhead
-Overhead Lunges


Mobility: squat

https://www.instagram.com/p/ByBFfe-gu9q/?utm_source=ig_web_copy_link

1️⃣Quadruped Rockback – get on all fours with a wide stance, sink back into deep hip flexion, stretching your groin and glute muscles.⁣⁣
2️⃣Ankle Prying – get down into a squat, lean to one side and push the knee forward while keeping the heel down, stretching the lower calf region.⁣⁣
3️⃣Foam Roller T-Spine – get down on the ground in a supine position with a foam roller placed underneath the upper back and your hands behind your head. Use your thoracic extensors to arch the upper back over the foam roller.⁣⁣
4️⃣Ankle Rocking – from a kneeling position in a deep lunge, push the knee forward while keeping the heel down, striving to feel the stretch in the lower calf area.⁣⁣
5️⃣Squat Adductor – get down into the bottom of a squat and use your elbows to push your knees outward, stretching the inner thigh muscles.⁣⁣ ⁣⁣
Do 3 rounds of 6 reps of each of these then proceed to your squat workout.⁣⁣

Skill: stamina squats- week 7
Every 2:30 for 6 sets (15:00)
3 front squats + 6 back squats @70-85% 1RM front squat

WOD
10:00 AMRAP
10 push press 115/80 95/65
10 burpees
10 DB step ups 35/20
10 barbell bent over rows 115/80 95/65

05.02.19

Warm Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed




Mobility

    Standing Straight Leg Hold x 10 seconds per leg - stand up with shoulders back and hold one leg out with a straight knee
    Lemon Squeeze x 10 - this is a v-up with grabbing the legs on the way up
    L Hang x 10 seconds - from the bar (scale to one leg straight and one leg bent or both legs bent)
    Banded Good Morning x 20
    Samson Stretch x 20 seconds per leg




Primer: 8:00 EMOM

min 1: barbell bent over rows x 8-10 reps
min 2: DB bench press- see saw x 4 each side- keep one DB extended overhead while the other DB does the press. Try to alternate, leaving one arm up at all times.

WOD- sprint work here! Think speed and write out times for each round

On every 3:00 for 5 sets
16 DB snatch- alternating 50/35 35/20
10 ball slams
fence and back sprint or 12/9 cal sprint on the bike