09.27.2022

Warm Up
2sets
Row 1:00 increase pace every 20 seconds
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell hang muscle cleans


Strength
push press
3 sets of 5 reps @75%

Bulgarian split squats
3 sets of 7 reps

WOD
"PAT" (point after touchdown)

5 sets of 3:00 AMRAPs
21/15 cals row
9 box jumps 24/20"
max power cleans in remaining time
Rest 1:30

round 1 95/65 75/55 45/35
round 2 135/95 95/65 75/55
round 3 155/105 115/75 95/65
round 4 185/135 135/95 115/75
round 5 225/155 155/105 135/95

09.21.2022

Warm up
2:00 row or run- easy pace
30 seconds banded air squats
1:30 row or run- moderate pace
30 seconds wall slides
60 seconds row or run- moderate pace with a slight pick up
30 seconds deep squat progressions


Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/



Snatch warm up- 3 reps each
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets



Strength
A. 3 sets of hang snatch + snatch + OHS @ 65% of your max snatch
B. 3 sets of snatch + OHS @ 70% of your max snatch
C. 3 sets of snatch @ 80%


WOD
"Tight End"
3 sets
12-9-6
power snatch 75/55 45/35
Overhead squat 75/55 45/35
box jump 24/20"
Rest 3:00 between sets

01.22.2022 Partner WOD

Warm Up
2 sets of Stuart McGill Big 3
4-6 curl ups
4-6 side plank holds for 10 seconds
4-6 bird dogs
then
2 rounds
5 deadlifts

5 hang muscle cleans
5 strict presses
5 box jump- step downs
5 kip swings or air chair swings





WOD
"Roxy"
partner- divide and conquer- one work/one rest
20:00 AMRAP
16 burpee box jump overs
16 box jumps
16 clean & jerk 155/105
16 bar muscle ups or 20 pull ups or 20 ring rows
16 deadlifts 155/105

At Home- longer cardio burn

“Zachery Tellier”
For Time
10 Burpees
10 Burpees - 25 Push-Ups
10 Burpees - 25 Push-Ups - 50 Lunges
10 Burpees - 25 Push-Ups - 50 Lunges - 100 Sit-Ups
10 Burpees - 25 Push-Ups - 50 Lunges - 100 Sit-Ups - 150 Air Squats

11.11.2021 Hero WOD Zeus- with a partner

Warm Up
2 rounds
100 single unders
20 banded pull aparts
10 each side single arm Cuban Press- light plate or DB

Mobility
front rack stretch x 30 seconds
IYTs each 5 reps
prone swimmers x 5 reps

Pec Activation with MB
https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be
A. Take MB at chest height and squeeze it between your forearms. Create a max contraction. Walk for 4 lengths of the gym.
* shoulders stay down
* slight hollow body
* elbows stay in as you squeeze
* think about firing the chest muscles


Strength
Bench Press
5 reps @ 60%
3 reps @ 70%
3 x 3 reps @ 80%


WOD
"Zeus" with a partner
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

01.26.2021

Warm Up
2 rounds
5/side lateral box step ups
5/side push ups to alternating pike toe touch
15 each direction banded walks
20 second side plank hold/side

Glute Focus
A. DB single leg RDLs x 10/side - lighter weight
B. prone straddle with band x max effort- use the yellow mini-band
C. banded air squat x 10 slow to fast

Upper Body Focus
A. DB or barbell bench press x 7 reps
B. DB bent over rows x 14 reps
C. Band pull aparts x 28 reps- use an orange band



Clean primer
6:00 EMOM
clean pull + hang power clean + squat clean
start at an empty bar and add load



WOD
"Double Header"
5 sets:
4 Hang Power Cleans 115/85 95/65 75/55
4 Box Jump Step Down @ 30/24"
Rest 2:00


5 sets:
2 Power Clean + 2 Hang Power Cleans 135/95 115/75 95/65
4 Bar Facing Burpees
Rest 2:00

5 sets:
2 Power Cleans + 2 Squat Cleans 155/105 135/95 115/75
40 DU's or 80 singles



Cool Down
seal pose 1:00
supine twist 1:00/side
child's pose 1:00

06.18.19 1RM squat

Warm up

2 rounds
300m run or row
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause

Mobility

Shoulders: parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Glute Activation https://www.instagram.com/p/Byb5rtcgUiB/
1️⃣ 10 single leg hip thrusts⁣⁣
2️⃣ 10 eccentric single leg hip thrusts (2 up/1 down)⁣⁣
3️⃣ 10 B-stance hip thrusts⁣⁣
4️⃣ 10-sec pause single leg hip thrust ⁣⁣(at the top)



Barbell Warm Up
3 reps of each movement
good morning
back squat
behind the neck press
RDL
front squat
strict press

Back or front squat warm up reps

1×5 @~40%, 1×3 @~60%, 1×1 @~75%, 1×1 @~80%, and 1×1 @~90%.
Find a 1 RM today for front or back squat


WOD
10min. AMRAP:
10 Box Jump (30/24″)- if comfortable or go with the usual 24/20"
30ft. Handstand Walk

Intermediate
10min. AMRAP:
10 Box Jump (24/20″)
:30 HS Hold

Scaled
10min. AMRAP:
10 Box Step Up (20/16")
60ft. Bear Crawl

01.12.19 Bring A Friend Day

Bring a Friend Day


WOD
'Hello Fitness'
partner workout
20:00 AMRAP- one work/one rest- divide reps however you like
250m row each person
15 KB swings 53/35
15 box jumps 24/20"
15 pull ups or sub ring rows or seated pull ups
15 air squats
15 push ups
15 OHS or sub front squats 95/65