04.12.2023

Strength
Wendler week 1 round 2
Back Squats
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers




Accessories- 3 sets- super set
A. weighted box step ups x 7 each side 
B.  bird dog rows x 7 each side


WOD
"Optimus Prime"- CompTrain benchmark wod
7:00 AMRAP
wall balls 20/14
every 1:00 starting at 1:00 - 5 deadlifts 225/155

06.16.2022

Warm Up

200m run
5 scap pull ups
5 scap push ups
4 each side perfect stretch
200m run
5 wall walks
50 feet bear crawl
50 feet crab walk



Lats to Fly
Alternate between each drill in descending reps

dragon flags- straight legs, lower and pull back when you are about to lose shape. Scale the movement by bending the knees.
https://youtu.be/04FvC4JcisU
5-4-3-2-1

bird dog rows
10-8-6-4-2


WOD
"Pump it Up!"
For Time
400m Run
20 power cleans 115/85 95/65 75/55
20 push jerks 115/85 95/65 75/55
400m Run
15 power cleans
15 push jerks
400m Run
10 power cleans
10 push jerks

04.01.2022

Warm Up
2 sets
10 barbell strict press
barbell overhead hold, 30 seconds
10 barbell front squats
10 kipping swings
10 tall plank pike toe touches- opposite hand to foot (5/side)



Lats to Fly
Alternate between each drill in descending reps

dragon flags- straight legs, lower and pull back when you are about to lose shape. Scale the movement by bending the knees.
https://youtu.be/04FvC4JcisU
5-4-3-2-1

bird dog rows
10-8-6-4-2

Strength
OHS
6 sets of 3 reps
building load from 60%

WOD
"Venture"
8:00 AMRAP
6 thrusters 95/65 75/55
6 C2B pull ups
6 power snatch 95/65 75/55
6 HSPU

03.14.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
2 sets
landmine RDL x 8 on the right
ring rows x 10 @3111
landmine RDL x 8 on the left
hollow hold x 30 seconds



WOD
"Trouble"

Every 3:00 for 15:00
200m row
5 sandbag squats
5 sandbag ground to shoulder

then...

5 rounds for time
20 anchored sit ups or GHD
10 DB bench press- athlete chooses the load
*goal is unbroken on both exercises


Body Maintenance
2-3 sets
10 each side banded pallof press
8 each side bird dog rows
30 seconds each side plank each side

01.27.2022

Warm up
2 sets
200m cardio
10 PVC pass throughs
5 good exhales in the PVC box stretch
30 seconds each side perfect stretch
30 seconds box jump, step down


Strength
bench press
10 reps @ 50%
7 reps @ 60%
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%

*at home- single arm alternating DB bench press- hold one DB overhead and then press with the other DB. Alternate that.

between reps of bench, perform 8 each side bird dog rows- heavy DB


WOD
"Award Winning"
5 rounds for time
20 box jumps 24/20"
25 feet handstand walk or 50 feet scooter walk
10 dual DB deadlifts 50/35 35/20

At Home version
5 rounds for time
20 box jumps or stair jumps or 30 jumping jacks
25 feet crab walk + 25 feet bear crawl
10 dual DB deadlifts

09.08.2021

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



Strength
3 sets
A. split stance DB Romanian Deadlift @30X0 x 8-10/leg https://youtu.be/LBzxZCUZrNA
B. bird dog rows x 8 per arm

then...
3 sets

C. DB front rack reverse lunges @20X0 x 8-10/leg
D. Bench plank DB row @20X0 x 8 per arm https://youtu.be/YWEOQPUnAC4


WOD
"KB Chipper"
For Time
Run 200m
50m KB farmer carry 53/35
20 dual KB deadlifts 53/35
50m KB farmer carry
Run 200m
40m KB farmer carry
15 dual KB deadlifts
40m KB farmer carry
Run 200m
30m KB farmer carry
10 dual KB deadlifts
30m farmer carry



Post WOD
Core + Arms
https://www.instagram.com/p/BsLFmekl2Cc/
3 sets of 6-8 reps each

1. Tall kneeling zottman curls
2. Rower pike ups
3. Standing Hammer curl to press

04.08.2021

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)



Pull up work
standing banded hollow I Y x 20 reps
then...
A. toe assisted pull ups 5 sets: 2,1,1,1,1
B. negative (eccentric) pull ups x 5 sets of 1 at 3 second descend
*if you have pull ups, then you do 5 sets of 2,1,1,1,1 strict pull ups or strict chest to pull
and part B is weighted pull ups: 5 sets of 1 adding load each time

Primer
2 sets
10 each side walking lunges with two KB/DBs 50/35 35/20
10 each side wall supported deadbugs
10 each side bird dog rows with KB/DB- heavy

WOD
"Mac Daddy"
4 rounds for time
deadlift x 10 185/125 135/95 115/75
box jump overs 24/20" x 12
farmer carry x 50m heavy (150 feet)