08.18.2022

Warm Up
3 sets
Run 200m
with a med ball
10 each side rotational throws to wall
10 chest passes to wall




Strength
A. pause bench press
3 sets of 3 reps @80%
pause one second at the chest for every rep


B. 3 sets of DB rows x 10 each side- build load
C. 4 sets of 15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
rest as needed between sets- use really light weight!!



WOD
"Bucky Badger"
7 rounds for time
7 push press 95/65 75/55 55/45
7 burpees over the bar
35 double unders for 70 singles

11.02.2021

Warm up
2 sets
hamstring march x 10 steps each side
10 skaters each side
MB hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
back squats
warm up reps
4 @ 60%
3 @ 70%
2 @ 80%
climb the stairs to strongville
1-2-3-4-5 reps @ 85%


WOD
"It's About to go Down"
For Time
20 power cleans 135/95 115/75 95/65
40 burpees over the bar
20 hang power cleans

07.29.2021

Warm Up
2 Rounds

20 seconds banded lateral walks/each direction
20 seconds banded monster walks/each direction

10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above


Strength
deadlifts
6-4-2-1-1
75%-80%-85%-90%-90+%


WOD
"Tangled Up"
7:00 AMRAP
7 deadlifts 185/125 155/105 115/75
7 burpees over the bar
7 TTB sub hanging knee raises

08.19.2020

Warm Up
2 rounds
20 elbow to tall plank
10 walking spiderman lunges (5 each side)
5 yoga push ups


Mobility
deep squat with plate press out and hold 5 sets of 15 second holds    https://youtu.be/pCEpcIo-O4I
tall kneeling bodyweight windmill- alternating x 5/side   https://youtu.be/OtvqAKrQgHI
thoracic rotation x 5/side

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean 

 4. tall cleans 2",4",6" full squat


WOD
"3-2-1-GO"
20 rounds
time cap 15:00
3 burpees over the bar
2 strict HSPU
1 power clean @80%

Bicep finisher
2-3 sets
KB horn bicep 1 1/4 curls x 5
KB grab on the bell bicep curls x 10
half kneeling KB slow descend curl + reset x 5 each side

08.11.202

Warm Up

2 rounds https://youtu.be/wRRsNQCRAwc
prone straight arm Y raises x 10reverse scap push ups x 10
banded bent over row hold x 30 seconds
reverse plank hold x 30 seconds
elbow plank to rotate open to side plank x 5/side




Strength
 3 sets each

A1. DB high pulls x 8/side
A2. DB box step ups x 8/side with a 2 -3 second descend to the ground

B1. DB split stance Romanian deadlift x 8/side @3110
B2. DB gorilla rows x 8/side @2X02



WOD
"Free Agent"
15-12-9

push press 115/85 95/65 75/55 or use 2 DBs
box jump overs 24/20"

directly into..
15-12-9
deadlifts 225/155 185/125 135/95
burpees over the bar

09.26.18

Warm Up
3 rounds

Bike or Row 250mKB drills x 5 reps each (videos for coaches are on the Google Drive)
hike drill
hike, swing, park drill
swing


Mobility:
 Wrist/grip flexibility: 5-10LB. dumbbell, :30 of each exercise. Rest 1:00 and repeat all three.
    A. Side to Side
    B. Knuckles Up Curl
    C. Knuckles Around Curl

https://www.instagram.com/p/Bnow3PzHb_-/
then..
Ankles:
1. Elevated heel squat with an extended plate- hold for 30 seconds and do 3 reps
With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep bodyweight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position.
 
2. Support Squat Hold- hold for 30 seconds and do 3 reps
 Stand about a foot away from a rack or rig with your feet in a straight forward position slightly outside of shoulder width (this width may be a little exaggerated for some but that’s the goal). With your core braced squat as low as you can and pull your hips forward. This should bring out a good stretch in your groin/hips.
 https://www.instagram.com/p/Bk0kaIXnCOT
 
 

Skill: power clean + jerk
Every 2:00 for 16:00
segment power clean- pause at the knee for :02 then clean + power clean + 2 x split jerk
65-70% load


WOD
1,3,5,7,9,11,13
OHS 115/80
Burpees over the bar
KB swings 53/35