05.19.2021

Warm Up
8:00 continuous movement
20 jumping jacks
4 alternating single arm DB devils press
6 single arm overhead reverse lunges (3 right, 3 left)
20 second table top hold
20 second feet together squat hold


Strength: body composition
3 sets of each
A1. back rack rear foot elevated (3-5") split squats: 2110; 8-10/leg https://youtu.be/0IrPmk2xlOk
A2. strict pull ups: 2011; 8-10 reps

B1. cyclist front squat: 31X0; 8-10 reps https://youtu.be/wND9m_rhcQ8
B2. chainsaw rows: 20X2; 8-10 reps https://youtu.be/hqXj_E6E7NA

"Misery Business"
13:00 AMRAP
wreck bag 200m run 70/50/35
8 alternating single DB devil's press 50/35 35/20
8 wreck bag ground to shoulder 70/50/35
8 alternating pistol squats or sub touchdown squats

04.30.2021

Warm Up
2 rounds
12 banded pull aparts
5/side concentric parallette pistol squats
10 cat/camels
30 seconds tall plank shoulder taps


Strength
Body composition
A1. farmers press: 20X1; 8-10/arm https://youtu.be/r5V1FlJGmYg
A2. close grip parallette tricep push ups: 3011; 8-10 reps
A3. alternating DB curls: 30X1; 8-10/arm


WOD
not for time
2 rounds
50m front rack KB carry- heavy
50 landmine oblique twist https://youtu.be/4dGj7rES9pY
40 landmine Z press (20/arm) https://youtu.be/app94pzXOuU
30 landmine Turkish sit ups (15/arm) https://youtu.be/EhYVfy1KUUA
20 each side landmine snatch high pull https://youtu.be/GSU6pLp1zQc

Rest 90 seconds between rounds


Cool Down
Twisted Cross Pose x 30sec/side
Seal Pose x1:00
Childs Pose x 1:00

04.21.2021

Warm Up
1:00 open book stretch (side lying rotations) each side
then
3 rounds
12 tall plank, protract shoulders then move into a down dog and back again to the plank https://youtu.be/eSQH7UMrtf0
8 Turkish sit ups/side



Strength
body composition
3 sets
A1. sumo stance deadlift: 31X1; 10-12 reps
A2. KB rack deficit split squat: 2110; 8-10/leg https://youtu.be/6negN2msX60
3 sets
B1. Body weight dead stop single leg elevated hip thrusts x 12 reps/side https://www.instagram.com/p/CNoc9ZRrTiJ/
B2. goblet Cossack squats: 30X0; 16-20 reps

WOD
"EZ Rider"
5 rounds for time
200m run
3 rounds of the complex
1 hang power clean
1 lunge each side
1 S2OH
95/65 75/55 45/35

04.07.2021

Warm up
3 sets
100 single unders or 50 DUs
5 barbell RDLs @ 3030
5 single arm Cuban press/arm- slow with 2.5 or 5# plate
5 burpee high jump


Strength- body composition
3 sets
A1. segmented snatch grip deadlift- 3 pauses: 3131; 6-8 reps
A2. barbell Z press: 3021; 8-10 reps
3 sets
B1. split stance dumbbell Romanian deadlift: 3110; 6-8/leg
B2. seated alternating dumbbell Arnold press: 2111; 8-10/arm

Overhead movement prep 5:00
https://youtu.be/hUKyZ5hg-5g
1. arm circle (double arm shoulder CARs) x 4 reps
2. banded stretch on rig x 2:00
3. prone single arm reach in shrugged position and then set position and then lift and hold for 5 seconds x 5/side
4. retest the arm circles x 4 reps

WOD
"Nick Urankar"
Empty bar or PVC
for time
40-30-20-10
hang power snatch
OHS

03.23.2021

Warm up
3 rounds
cardio choice 60 seconds
12 reactive box step ups/leg
12 cyclist 1 1/4 squats
30 second wall sit

Strength
Body Composition
3 sets of A and B
A1. front rack drop back lunge: 30X0; 16-20 reps- alt legs
A2. supinated strict pull ups: 2011; 8-10 reps

B1. dual KB rack squat: 2111; 8-10 reps
B2. DB bent over row: 30X1; 8-12 reps

WOD
"Journal Entry"
20-16-12-8
row cals
DB deadlifts 50/35 35/20
tall plank DB pull thrus- 20 reps = 10 each side


cool down
seal stretch 1:00
child's pose 1:00
cat/camels x 10 reps

03.15.2021

Warm Up
3sets
30 seconds dead bugs
30 seconds side plank R
30 seconds side plank L
30 seconds glute bridges



Strength
Body composition
3 sets
A1. tall kneeling Filly press: 2111; 8-10/arm
A2. close grip parallette tricep push up: 3011; 8-10 reps
A3. DB bicep curl: 40X1; 8-10 reps



WOD
"Feel So Good"
9:00 AMRAP
9 box jumps 24/20"
8 push press 115/75
7 TTB or hanging knee raises

Cool Down
30 seconds twisted cross/side
30 seconds low dragon/side
10 thoracic rotations

03.11.2021

Warm Up
3 sets
20 bodyweight hip thrusts
15 second single leg hip thrust isometric hold/ side
20 banded lateral walks/side



Strength
Body Composition
A1. snatch grip Romanian deadlift: 3110; 8-10 reps
A2. suitcase long step walking lunges: 30X0; 14-16 steps

B1. barbell hip thrusts: 20X2; 8-10 reps
B2. goblet 1 1/4 squat: 2111; 8-10 reps



WOD
"Just Sitting Around"
8-10-12-14-16-18
hollow rocks
wall sit x 2 (8 reps= 16 second wall sit)
200m row sprint
Rest 1:00