08.11.2022

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/
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




Strength
Strict press
4 sets of 3 reps @ 75%


WOD
"Max Out"

20:00 EMOM
max reps at each station- transition time and work time all included in the 1:00
min 1- push press 115/75 95/65 75/55
min 2- sit ups
min 3- battle ropes
min 4- tire flips
min 5- rest

06.25.2021

Warm Up
2 rounds
100 single unders
20 band pull aparts
10 single arm DB Cuban Press each side

Strength
15:00 minutes for an upper body pump
3 sets
Strict press TNG x 4
60%- 70%- whatever % you can do here

then move into
Single arm DB/KB complex
4 DB/KB push press
3 DB/KB push jerk
2 DB/KB split jerk
repeat on the other side then rest 1:00-1:30


WOD
"Watch the Clock"
20:00 EMOM
min 1- battle ropes x 30 seconds
min 2- MB or slam ball tall plank single arm push back x 10 each side
min 3- KB balanced PVC hold x 30 seconds
min 4- bike cals x 20 seconds all out

02.21.2020

Warm Up
60 seconds row or bike
30 seconds reach thrus https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&
30 seconds plank hold
60 seconds row or bike
30 seconds banded good mornings
30 seconds squat rocks https://www.youtube.com/watch?v=PDS5FVq_WdY&index=8&

then One set of
Single arm KB clean + single arm KB push press x 30 seconds each side


Mobility: for the front rack
quadruped thoracic rotations x 10/side
box stretch x 5 deep breaths
ankle stretch in a deep lunge x 30 seconds/side
deep squat rotations x 8/side


Skill: front squat- eccentric focus  (15:00)
6 sets of 2 reps @ 65% tempo 60X1
*during rest time complete a super set from below

(do one super set between rounds only 3 times, not for 6 rounds)

Super Set- build load

3 total sets completed

DB high pull x 8/side

DB dual seated strict press x 10 reps

WOD  (19:00)
Tabata intervals :20 on/ :10 off for 8 sets each exercise
Take a 1:00 break between exercises
battle ropes
slam balls
push ups
bike cals

12.03.19

Warm up
2:00 cardio- row/bike/jump

3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings

Mobility:
Part One: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/
(just work on the banded part of these- skip the ring work)

1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps


Part Two: Low back stretches https://www.instagram.com/p/Bj8VXjtn-7d/
Do 10 reps of each stretch
1- Rock backs
2- Quadruped lifts
3- Down dog rockers
4- Dead bugs
5- Cat Camel



Skill: hip bridgeshttps://www.instagram.com/p/B4qsLp8gIx-/

https://www.instagram.com/p/B1OxSbWAdQm/

3 sets of 10 reps starting at 40-50% of your 1RM back squat


WOD
EMOM 12:00
min 1- single arm KB hold step ups x 8/side

min 2- sandbag cleans x 10

min 3- battle ropes 30 seconds

min 4- 12/9 cals bike- high effort

07.31.19

Warm Up
3 rounds of:
banded lateral walk x 10 steps each direction
4 Single Arm KB OHS/arm - heels elevated on plates if you have a hard time hitting this position like so many do
Muscle Up Row - 5reps at 3131 tempo - HOLD THAT HOLLOW https://www.instagram.com/p/B0Q2i8BFZVz/ (2nd one on video)
50 feet Perfect Stretch Walk (3rd one on the video linked above)



Skill: glutes and quads
https://www.instagram.com/p/Byb5rtcgUiB/
A. Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top

B. 2 sets of Sissy squats x 10 reps https://www.instagram.com/p/ByvJkbInZBQ/

WOD
6 RFT
sled drag heavy 50m- to the pylon and back- add 3 plates to the sled
battle ropes x 30 seconds- all out effort
plank hold x 45 seconds hold on the hands or elbows
bike cals x 18/14

06.25.19

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


Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Skill: sumo deadlift
5-4-3-2-1 reps building load- start at 55-60% 1RM conventional deadlift

WOD
15:00 EMOM
min 1: battle ropes x 45 seconds
min 2: sled push 25m 2/1 plates added
min 3: HSPU x 8-10 reps /piked hspu from a box / seated DB strict press

05.09.18

Warm Up300m run or row

2 rounds 12 reps DB half kneeling single side press (6 each side) 10 each side pallof press https://www.youtube.com/watch?v=R_kozcS_faw 20 reps psoas march https://www.youtube.com/watch?v=cmgOzyvrizU

Mobility: Wrist stretches Lat stretches- child's pose, puppy dog, prayer stretch, thread the needle (pick one)

Skill: strict press week 2 5 sets of 5 reps @ 63% - last week was 60%

WOD 16:00 EMOM min 1: 50 secs sled push- moderate weight on sled min 2: 50 secs sled rope pull- moderate weight on small sled- hand over hand pulls, feet stay still min 3: 50 secs battle ropes min 4: rest