workout of the day
09.18.2023
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
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
05.23.2023
WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry
Mobility
1. side lying arm circles x3-5 each side https://www.instagram.com/p/Cj2f3bagRCt/
2. banded wall slides x 10 same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side https://www.instagram.com/p/Ccnm8VugRMF/
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Deadlift
5 @ 75%
3 @ 85%
1 @ 95% and then build
WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry
04.19.2023
WOD
"Raise the Bar"
3 rounds for time
21 cal row
15 TTB or hanging knee raises
9 high box jumps 30/24"
Strength
Wendler week 2 cycle 2
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @90%
LOUISE (@luluebertsgymnastics) • Instagram photos and videos
banded PVC TTB drill x 20 reps - above video shows this at the very end
push down drill for TTB x 10 reps
https://www.instagram.com/p/CiyoWY5gHJU/
1. work on the push down on the bar in the hollow position
2. work on the push down with one kip swing to a pull up- stop, reset and repeat
3. scale the above two with a band
4. work on the push down drill and add a few reps of toes to bar
5. work on the push down drill scaled with a box for your feet to slide against
check video
WOD
"Raise the Bar"
3 rounds for time
21 cal row
15 TTB or hanging knee raises
9 high box jumps 30/24"
Isometric Holds
3 sets
20 second ring support hold
40 second wall facing handstand hold
60 second tall plank hold
take 30 seconds rest between movements
07.05.2022
WOD
"Freedom"
For Time
4 rounds
15 cal row
5 squat cleans 155/105 115/85 95/65
rest 1:00
3 rounds
10 cal row
5 squat cleans 135/95 95/65 75/55
100' shuttle run (25 feet increments)
Warm Up
2sets
Row 1:00
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell front squats
Strength
4 sets
A. 3 deadlifts to the knee + 1 deadlift start at 60% your max DL
B. 10 x bent over rows- build load
WOD
"Freedom"
For Time
4 rounds
15 cal row
5 squat cleans 155/105 115/85 95/65
rest 1:00
3 rounds
10 cal row
5 squat cleans 135/95 95/65 75/55
100' shuttle run (25 feet increments)
06.20.2022 Members of the Month WOD- partners
"Flexual Healing"
Members of the Month- Aaron and Claire
partner workout- one work, one rest
60 cal row
50 Russian KB swings
40 clean and jerks
30 Bar facing burpees
20 toes to bar
10 thrusters
20 toes to bar
30 Bar facing burpees
40 clean and jerks
50 Russian KB swings
60 cal bike
Warm Up
2 sets
1:00 cardio choice
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*
*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats
3 strict press
Mobility- squats
A. 10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B. banded ankle stretch x 30 seconds each side
C. sit back on heels x 30-45 seconds
WOD
"Flexual Healing"
Members of the Month- Aaron and Claire
partner workout- one work, one rest
60 cal row
50 Russian KB swings
40 clean and jerks
30 Bar facing burpees
20 toes to bar
10 thrusters
20 toes to bar
30 Bar facing burpees
40 clean and jerks
50 Russian KB swings
60 cal bike
05.05.2022
WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls
30 sit ups
20 cal row
15 push ups
15 slam balls
20 sit ups
10 cal row
15 push ups
15 slam balls
Warm Up
2 sets
15/12 cals row or ski
10 Cossack squats
5 each side DB windmills
5 each side single arm DB reverse lunges
100m run
Strength
1 clean + 1 hang clean
*these should be squat*
Every 1:30 for 9:00 (6 sets)
stay around 60-65% to work on form today
dial in technique and positions
WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls
30 sit ups
20 cal row
15 push ups
15 slam balls
20 sit ups
10 cal row
15 push ups
15 slam balls
04.07.2022
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
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