04.01.2020

Mobility
wall slides x 15 reps
KB or DB arm bars x 30 second hold  https://www.instagram.com/p/B8UUjRynjdL/
Half kneeling KB or DB windmills x 6 each side
Wrist stretches x 1:00

Skill:  handstand work from a cooler or a bench/box
https://www.instagram.com/p/B-BJyCmgwI5/

Six sets of the entire complex: rest 1min between sets

1️⃣HSPU from the cooler x2
2️⃣Walk out to plank and back to stack x2
3️⃣Leg raises x1 per leg
4️⃣Corner walk x1 per corner
5️⃣Leg raises x1 per leg
6️⃣HSPU from the cooler x2 •

Home Weightlifting
back squat jumps 5 sets of 5 reps- use PVC on back
Bulgarian split squats   5 set of 10 reps/side- use no weight or DB load in the rack position
good mornings  5 sets of 10 reps- use a PVC or a band



WOD
5-10-15-10-5
pike handstand push ups- pick any object
V-ups or tuck ups
bicep curls
touchdown squats each side 5,5 then 10,10  or do pistols

03.08.19

Warm Up
3 rounds
1:00 bike or row
3 spidermans each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions


BB warm up
5 good mornings
5 back squats
5 elbow rotations
5 strict presses
5 stiff-legged deadlifts
5 front squats

front rack stretch 1:00 https://www.youtube.com/watch?v=S9U0JGGNx9Y


clean primer: no more than 40%
3 muscle cleans
1 pause front squat
3-position clean (high hang, hang, floor)




WOD
14:00 AMRAP
7 power cleans 135/95 115/75 95/65
7 buprees
10/8 cal bike


Post WOD: body performance care
https://www.instagram.com/p/Bs80SiXjM1y/

3 rounds
alternating bicep curls- 10 each side
5 inchworms- extended arms with no push up
5 elbow push ups
15 jumping jacks

03.04.19 Partner WOD

Warm Up
8:00 EMOM
min 1: 2-3 TGU each side
min 2: band hollow lat pulls x 10 reps
min 3: 6-8 bent over barbell rows
min 4: hollow band Y's x 10 reps

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

Skill: press and curl
odd- landmine press x 6-8 reps/side - add a plate to the barbell
even- bicep curls x 6-8/arm


Clean warm up
1. find the power position- tap there
2. tap + high pulls
3. tap + power clean from power position
4. find the hang position and power clean from there

Primer:
4 sets clean complex at 40% 1RM
1 clean pull + 3 tall cleans + 1 hang power clean

WOD
Partners
2 RFT
30 hang power cleans 135/95 115/75 95/65
60 cal row
120 Double unders
*split reps as you wish- one work, one rest

02.04.19

Warm Up
2:00 Cardio
3 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
6. Barbell raises


Then...
tight shoulders mobility:   https://www.instagram.com/p/Bryyf_EgqgN/1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm T-spine extensions x 10-12
3️⃣Deep squat on wall pullovers x 10-12 - or sitting against wall for wall slides x 8
4️⃣Landmine press to overhead glide x 10-12


Skill: 10:00 EMOM
min 1: gymnastic skill
min 2: bicep curls with DBs x 8-10 reps each


**gymnastics skill can be time to work on drills like these:
1. Ring swings
2. Cast swing- https://www.youtube.com/watch?v=i7i9ymvsoR4&feature=youtu.be
3. Box jump up to full support on rings https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. Banded ring work on low rings- transitions and dip https://www.instagram.com/p/BpKyOShhuNW/
5. Banded bar muscle ups on racked barbell https://www.instagram.com/p/Bm95TYehkuP/

WOD- lighter weight on the barbell makes this a great wod to push each round.  Try unbroken sets.
14:00 AMRAP
10 power snatch 115/75 95/65 - nothing heavier
250m row
10 S2OH 115/75 95/65
8 burpees