05.09.2023

One set of:
1. Single Leg RDL x 5 reps per leg @ 3011
2. Russian Baby Markers x 8 reps
3. Barbell Good Mornings x 10 reps @ 3011

 
 
Strength
Wendler week 1, cycle 3
Deadlift
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
WOD
"Teresa's List"
For Time
50 burpee box jump overs 30/24"
every 1:00 starting at 0:00 complete 5 TTB
 
Core Finisher if time
2 sets
16x Dead Bug + Pull Over (8 each side)
16x Hollow Hold Press (8 each side)
20-30s Plank + Iso Row Hold (each side)
20-30s Bottom Up Carry (each side) 
 https://www.instagram.com/p/CfCOPwCICBs/

02.16.2023

Technique Time
Speed Steps
https://youtu.be/54tq-D0lCFw 
practice a few set of this and then do a 1:00 speed step test. 
Counting right foot only!
Average: 50-70
Above average: 70-80
Athletic:  80-100
Competitive:  100+

Speed is a movement!  This is an ideal modification for double unders and will increase endurance.

 
WOD
"Something New"
8 round for time
1:00 AMRAP  1:00 Rest
150' shuttle run
8 DB alternating snatches  50/35  35/20
max reps speed steps- count only the right foot and record each round
 
Core finisher
2-3 sets
KB lift overs x 10 each side
tall plank KB pull through x 10 each side
KB hollow hold x 20 seconds

10.14.2022

Warm Up
2 sets

2:00 cardio choice
5 yoga push ups
10 hip airplanes
10 deep squat progressions
30 second deep squat hold



Mobility
A. banded face pulls x 20
B. PVC Cuban press x 10
C. squat Y's x 5 each side



Snatch Warm up
3 reps empty barbell or PVC
1. slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets




Strength
A. snatch sots press x 4 reps for 3 sets- light load or empty barbell
B. snatch
8 sets of 1 rep snatch- build from 50-85%


WOD
"The Standard"
For Time
50 alternating DB snatch 50/35 40/25 35/20
*100 feet OH walking lunges- use both DBs or one plate 45/25#

*100 feet is measured as 25 feet and turn around




Core Finisher- if time remains
3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds

10.13.2022

Warm Up
2 sets
200m row
10 each side lateral box step ups
5 each side perfect stretch
5 scap pull ups
5 tight kip swings
10 barbell deadlifts- add weight in round 2 & 3

Squatober
2 sets
A. RNT split squats @2111 x 6-8 reps/leg -add a KB or DB for an extra challenge
B. Russian KB swings x 15 reps
C. Touchdown squats x 10 each side- higher than last time



Strength
Deadlifts
5 x 3 reps @ 80%



WOD
"Climbing Away"
4 rounds for time
2 rope climbs or 4 up/downs or progressions for getting on the rope
200m run
10 bench press 155/105 135/95 95/65
200m run




Core Finisher- if time remains
3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds

08.29.2022

Warm Up
2 sets
200m run
10 barbell bicep curls
10 barbell front raise with wrist extension- keep elbows locked out
10 beast to alternating leg through- 5/side
10 perfect stretch- 5/side




WOD
"Ski-U-Mah"
4 rounds
5:00 AMRAP Cindy
2:00 rest
*pick up where you left off

Cindy= 5 pull ups, 10 push ups, 15 air squats



Finisher
3 sets of 45 second gymnastics plank hold
rest as needed

06.15.2022

Warm Up
2 sets
1:00 cardio choice
banded front rack stretch x 30 seconds each side
5 each side perfect stretch
10 deadbugs
10 bird dogs
20 banded monster walks



Strength
hip thrusts
5x 5 reps @ 85% of your 1RM deadlift

WOD
"Entertain Us"
15-12-9-6-3
thrusters 115/75 95/65 75/55
TTB or hanging knee raises
100m run after each set


Core Finisher All Posts • Instagram
2 sets
paloff press + anti lateral flexion x 8 reps each side
single arm chaos marches x 10 marches each side
side plank hold x 30 seconds each side

10.23.2021

Warm up
2 rounds
row/bike 2:00 with the last 30 seconds as a build in pace
10 walking lunges
10 empty bar strict press
5 each side deep squat thoracic rotations (deep squat progressions)

Primer
front rack stretch x 30 seconds
xiaopeng circles x 5 forward and 5 backward each side https://youtu.be/QG4TBbOefE4
scap pull ups x 5
kip swings x 5

then...
lower body flow
https://www.instagram.com/p/CHqV-H1HoSA/
▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch
Do 10-15 seconds of each for each side


WOD
"Selling the Drama"
RX
AMRAP 3:00
8 front squats 135/95 + 8 pull ups

Rest 3:00

AMRAP 3:00
8 thrusters 115/75 + 6 C2B pull ups

Rest 3:00

AMRAP 3:00
8 clusters 95/65 + 4 bar muscle ups

Scaled
AMRAP 3:00
8 front squats 115/75 + 8 push ups

Rest 3:00

AMRAP 3:00
8 thrusters 95/65 + 6 ring rows

Rest 3:00

AMRAP 3:00
8 clusters 75/55 + 4 pull ups


Core Set @pamelagnon • Instagram photos and videos
12-10-8-6-4
donkey kicks
v-up pass throughs
candlestick get ups 6-5-4-3-2 reps