03.01.2023

Strength   Bench Press Tips  https://www.instagram.com/p/CmZMdsKoCaA/
bench press
5 sets of 3 reps- build load- start at 60% or 6/10 RPE
 
Super Set- 3 times
A. Seated Arnold press x 8 reps each side  https://youtu.be/UgvvMUtGUG8
B. Front rack hold- heavy KBs x 30-45 seconds
 
C. Body row x 15 reps- body weight on a racked barbell   https://youtu.be/Y0wZVlaspU0
D. bench dips or ring dips x 5-10 reps  https://youtu.be/XXvuYGCxpkk
 
WOD
"Speedy"
30/24 cals row
30 wall balls 20/14
30 box jump overs 24/20"

01.24.2023

Bench Press Tips  https://www.instagram.com/p/CmZMdsKoCaA/
Strength
A.  Bench press with a 1 second pause at the chest
5 sets of 3 reps @75%
 
then...
Super set 
3 rounds
A. body rows x 10 slow tempo   https://youtu.be/Y0wZVlaspU0
B. bench dips x 10 slow tempo  

WOD
"Luke Wall-Walker"
For Time
8 wall walks
32 DB cleans  50/35  35/20
8 lengths shuttle run (25 feet each length)
6 wall walks
24 DB cleans
6 lengths shuttle run
4 wall walks
16 DB cleans
4 lengths shuttle run
2 wall walks
8 DB cleans
2 shuttle runs

11.18.2021

Warm Up
15/10 cal row
20 banded good mornings
15-20 second ring support hold
15-20 ring dip hold (can be done on the box)
15/10 cal row
then...
2 sets
plate squat hold x 30 seconds
wall facing handstand hold x



Strength
pause back squats- 2 seconds at the bottom and fast up
3 reps @ 52%, 57%, 62%, 67%, 70%


WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest

05.06.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dog rows
7 push ups- with good form

Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS



Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 2 snatch drops- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 hang squat snatch start with 60-65% your 1 RM and build


WOD
"Peas and Carrots"
11:00 AMRAP
30 DUs
3 wall walks
12 bench dips
8 sumo deadlift high pull 95/65 75/55

03.29.2021

Warm Up
Bike or Row for 3:00
quadruped shoulder taps with a 3 second pause x 10/side
wall supported deadbugs x 10/side


Glute Focus
10 banded lateral walks right + 5 banded air squats
10 banded lateral walks left + 5 banded air squats
5/side cha cha
rest 30 seconds
4 sets - no rest between
8 banded glute bridges + 10 abductions at the top of the last bridge

Primer: HIIT
3 rounds
90 seconds to work, 90 seconds of rest
6/5 cals bike or row
20 bench dips
6/5 cals bike or row
then

3 rounds
6/5 cals bike or row
20 inverted rows- racked barbell on the rig
6/5 cals bike or row



WOD
"Breakfast Club"
2-4-6-8-10-8-6-4-2
single arm Turkish sit up Right 35/25 25/15
single arm DB Z press Right
single arm Turkish sit up Left
single arm DB Z press Left
after each set either 100m run (fence and back) or 30 DUs