07.25.2022

Warm up
2 sets
50 feet shuffle each direction
10 jumping jacks
5 each side Cossacks
5 inchworms
20 shoulder taps (10/side)
5 kip swings + 5 air chair swings



Strength
Strict Press
5 reps @ 60%
3 reps @ 75%
2 reps @ 80%
2 reps @ 80-85%
2 sets of 6 reps @ 70%




WOD
"Barefoot Blue Jean Night"
4 rounds
2:00 Interval
2:00 Rest
9 TTB or hanging knee raises
6 C2B or ring rows
3 Bar muscle ups or strict pull ups
max reps power cleans in time remaining
RX 185/125
155/105
135/95
95/65

IN 135/95
115/85
95/65
75/55

SC 115/75
95/65
75/55
65/45

03.27.2021 Open 21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

01.31.2020

Warm Up
2 rounds
200m row or bike
8 Cossacks/side
8 sumo inchworms
10 goblet good mornings -KB is behind the back
20 second active hang on rig


Mobility:
Banded hollow position https://www.instagram.com/p/Bz--flRg-WB/
Box stretch for both thoracic spine and lats  https://www.instagram.com/p/B3ukFlxg_uS/



Lat warm up
1. banded lat pull down (standing) https://www.youtube.com/watch?v=pZjQiDVepaA&feature=youtu.be
2. banded lat pull down (kneeling with PVC) https://www.youtube.com/watch?v=YuBSzQh4i7U&feature=youtu.be
3. racked bar scooter swings https://www.youtube.com/watch?v=CosCBK-FcFk&feature=youtu.be
4. hollow bar press downs (#1 on the list below) https://www.youtube.com/watch?v=Iv5wLFHAofI&feature=youtu.be


Skill: hollow/arch and kip swings
https://www.instagram.com/p/B69qe_DA5Rp/

1. work with a box and practice the hollow position
2. work on holding the arch position

3. work on pressing down on the bar for the hollow position- hollow- neutral-hollow
4. work full kip- hollow-arch-hollow

advanced skill: work on the same swings from the high rings

1. large swings  https://www.instagram.com/p/B3DCkj4J1OJ/

2. smaller swings + pop swing- timing for hip extension.  Feet go forward and stop abruptly  in front



WOD
4 sets
3:00 work  3:00 rest
250m row
12 C2B pull ups or 12 pull ups
max reps DB snatch in remaining time
*record reps of DB snatch

01.04.20 Meat Ball- partner WOD

Make up Strength/Skill


WOD
"Meat Ball"
partners
For Time
75 wall balls 20/14
40/35 cals bike
then right into
6,9,12,15,18
TTB
C2B pull ups
DB front squats 50/35 35/20


*split reps as needed, one work, one rest

January Monthly Challenge- Walking Lunges
Day 4- 8 walking lunges each side