09.18.2023

Primer
3 sets
10 cal row
10 cal bike
60 seconds sandbag hold
1:00 rest


WOD
"Rating of 10"
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"
1,2,3,4,5,6,7,8,9,10
burpees

04.07.2022

Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold



Lats to Fly
A. 2:00 of the 3 position arch- this is for quality, not quantity. Prone with arms and legs extended. Lift the opposite arm and leg each side then lift all limbs together. 1 rep= opposite, opposite, together

3 sets
B. 30 seconds kip swings
C. single arm banded lat pull downs x 15 each side


WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round

12.02.2021

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



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
max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps


WOD
"Spinning"
10:00 EMOM
min 1- 15/12 cal bike
min 2- 3 wall walks


Finisher- arms, hips & core isolation
2-3 sets for Quality
10 seated DB hammer curl
20 lateral banded walks each direction
30 seconds dual DB hollow hold
rest as needed between sets

11.27.2021 Partner WOD

Warm Up
3 sets
5 each side PVC over/unders each person
10 each side hip flexor kicks
5 deep squat walk outs to a plank
5 each side thoracic rotations
5 kip swings




WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"


Post WOD abs
3 sets
30 seconds work, 30 seconds rest
1. Turkish sit ups- 1 or 2 DBs
2. Hollow flutter kicks
3. Tall plank forward reaches to DB

07.27.2021

Warm Up
2:00 Cardio
2 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


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's


Two sets of:
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans



WOD
"American Kids"
20/15 cal bike
30 hang power cleans
40 anchored sit ups
30 shoulder to overhead
400m run

Post WOD
triplet
5, 10, 15 , 20
push ups
KB horn curls
sit ups
Time Cap 10:00

05.08.2021

Warm Up
30 seconds high knees
30 seconds butt kicks
2 sets
5/side 90/90 hip switches
10 prisoner good mornings
30 second mini- band half squat pulses- band goes above the knees


Primer:
10/side RNT split squats https://youtu.be/XXY78-Qx5w0
5/side goblet reverse lunges @2X01
3-5 eccentric pull ups



Kip cadence complex
3 sets
2 kip swings + 2 knees to chest + 2 TTB


WOD
"Lunch Box"
30 rounds for time
partner wod "I Go You Go" style
6 cal bike or 100m run
6 wall balls 20/14 or RX+ 30/20
6 DB snatch 70/50 50/35 35/20
6 TTB or hanging knee raises

02.10.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep


Primer
4 sets/leg
use a single DB
2 Cossack lunges
2 Curtsy squats
2 Reverse lunges
all @2121/leg
between sets complete an OH carry or hold 30 seconds each side


WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65

Cool down
seal pose x 1:00
supine twist x 30 seconds/side
child's pose x 1:00