08.24.2021

Warm Up
3 Rounds

A. Empty barbell good mornings x 10 reps
B. Empty barbell back squats x 10 reps
C. Alternating Shoulder Taps: x 10 with 3 second hold at the top
D. 1 Arm Overhead Hold: 30 seconds each side @ moderate weight (approximately 33% 1 rep max Shoulder Press) -elbow stays locked, shoulder engaged
E. 1 Arm Bent Over Rows: x 5 each arm @ weight used for 1 Arm Overhead Hold


Strength
4 sets
A. bench press x 3 reps- build load
B. chainsaw rows x 6-8/arm
C. straight arm lat pull downs x 12-15 reps

WOD
#justabar
8:00 AMRAP
4 bent over rows
4 reverse curls
4 strict press
4 reverse lunges


Cool down
T-spine opener x 1:00 - lay with foam roller or MB underneath your upper body with extended arms
Twisted cross x 45 seconds each side
Heel sit x 1:00

05.19.2021

Warm Up
8:00 continuous movement
20 jumping jacks
4 alternating single arm DB devils press
6 single arm overhead reverse lunges (3 right, 3 left)
20 second table top hold
20 second feet together squat hold


Strength: body composition
3 sets of each
A1. back rack rear foot elevated (3-5") split squats: 2110; 8-10/leg https://youtu.be/0IrPmk2xlOk
A2. strict pull ups: 2011; 8-10 reps

B1. cyclist front squat: 31X0; 8-10 reps https://youtu.be/wND9m_rhcQ8
B2. chainsaw rows: 20X2; 8-10 reps https://youtu.be/hqXj_E6E7NA

"Misery Business"
13:00 AMRAP
wreck bag 200m run 70/50/35
8 alternating single DB devil's press 50/35 35/20
8 wreck bag ground to shoulder 70/50/35
8 alternating pistol squats or sub touchdown squats

04.28.2021

Warm Up
3 sets- empty barbell
20 jumping jacks
5 muscle snatch
5 hang power snatch
5 snatch grip push press
5 snatch balance



Mobility: shoulders
3 rounds
5 x prone swimmers
10/side x shoulder taps
15 x banded high pulls



Strength
3 sets
landmine deficit RDLs x 8/side @31X1
chainsaw rows x 8/side @ 2X11- heavy DB


https://youtu.be/_yqwbwHoSDI
snatch 1:00 video


WOD
"Paradise City"
3 rounds| each for time
9-6-3
hang power snatch 95/65 75/55 45/35
bar facing burpees
Rest 3:00

02.18.2021

Warm up
9:00 EMOM
min 1- single arm KB swings- 20 seconds each side
min 2- frog pumps x 30 quick reps
min 3- side plank rotations/arm x 8



Strength- Body Composition
3 sets
A. back rack split squats: 2110; 8-10/leg
B. pronated strict pull ups: 2011; 4-8 reps
then
C. cyclist squats: 31X0; 8-10 reps
D. chainsaw row: 20X2; 8-10/arm



WOD
"Toned Up"
2 rounds for time
400m row
25 ring rows
25 KB swings 53/35
25 abmat sit ups
10 manmakers 50/35 35/20
*manmaker- row R + row L + push up + power clean + press

10.02.2020

Warm Up
3 rounds
60 seconds high knee jump rope singles
16 switch lunges   https://youtu.be/J5ZMs2WKIl0
8 body weight kickstand pistol squats/leg
20 second split stance isometric hold/ both sides

Mobility
A. squat Y's x 8/arm
B. deep squat plate hold x 3 sets of 15 seconds
C. child's pose with shoulder variation

Strength
3 sets
A. cyclist front squats @ 31X0 8-10 reps
B. chainsaw row @20X2 8-10/arm
C. pronated strict pull up @ 2011 8-10 reps- scale to banded strict pull ups

Primer:
3 sets
set 1- empty bar
set 2- 30%
set 3- 35%
3 snatch press in the receiving position
3 muscle snatch
3 drop snatch
3 hang power snatch


WOD
"Triple Threat"

12:00 AMRAP
15 air squats
10 power snatch 115/75 95/65 75/55
5 bar facing burpees

08.05.2020

Warm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges  https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch



Strength
4 sets

A. front squats x 4 reps @ 3331 @ 70-75%
B. chainsaw rows x 8/side @ 2110

WOD
"Pants of Fire"
3 rounds
9 TTB   
7 lateral hops over the barbell
5 squat cleans 155/105 135/95 95/65

Rest 3:00

3 rounds
9 TTB
7 lateral hops over the barbell
5 squat cleans 155/105 135/95 95/65

TTB or perform the hanging knee raise drill with a heavy KB and orange band.  Here is a video of the drill: 
https://www.instagram.com/p/B0RxrD4Ad2h/

07.13.2020

Warm Up
3 sets
10 steps death march
8 dual DB push press @ 20X0
6 box jumps
100m run- accelerate every 25m- no all out sprint


Strength Set
3 sets
front rack cyclist squat x 8 reps @ 31X0
chainsaw rows x 8/side @ 20X2

then..

3 sets 
snatch grip Romanian Deadlift x 8 reps @ 3X01
goblet 1 1/4 squats x 8 reps @ 3111


WOD
"Lungster"
AMRAP 10
10 Box Jumps (24/20″”)
10 Single Arm DB Lunge Thruster* (5 each arm)  50/35  35/20
https://youtu.be/nesSnPepNWE