11.02.2023

Strength
Front squats
3 reps @ 70%
2 reps @ 75%
1 rep  @ 80%
1 rep  @ 85%
1 rep  @90%
1 rep  @90+%
*you should be resting 2-3 minutes between heavy singles
 
 
WOD
3 rounds not for time
12 KB/DB death march steps  50/35  35/20
100 feet front rack carry
12 KB/DB suitcase reverse lunges (one weight 6 steps each side)
100 feet farmer carry
12 KB/DB pull thrus in a tall plank
Rest 1:00

02.10.2022

Warm up
2 sets

10/7 cals of your choice
30 second deep squat hold
50 feet each side waiter carry
15 banded face pulls
15 pronated grip band pull aparts
5-10 barbell or bodyweight Kang squats



Strength
Hip Thrusts
3 x 6 reps @95% your DL max
between sets
DB death march x 20 steps- moderate weight 35/20

WOD
"For Quality"
4 rounds
20 KB swings 53/35
30 abmat sit ups
10 each side Cossack squats

Post WOD- body maintenance
2-3 sets
10 each side DB external rotations- light load https://youtu.be/WwyuTrmFPKY
20 banded pull aparts
20 banded bicep curls
20 banded tricep extensions

05.05.2021

Warm Up
EMOM 9:00
min 1- 6 each side lateral box step ups
min 2- 30 quick reps frog pumps
min 3- 10 slow to fast air squats


Strength
A1. suitcase rear foot elevated split squats: 20X0; 6-8/leg
B1. death march: 20X0; 6/leg
C1. Nordic hamstring curls: 30X1; 6-8/leg
alternate A1 and B1 and then with a buddy work on C1 together. One person holding another person's legs
https://youtu.be/jxhDYrUREnQ

Mobility
A. banded "W"s 2 sets of 10 reps
grab a band in both hands with your arms by your sides and your elbows bent to a 90-degree L position. Your thumbs can be facing upward or outward. As you pull your hands away from your body, make sure your elbows remain in the same bent position by your ribs. Hold the end position for 5-10 seconds.

B. prone swimmers 2 sets of 5 reps

C. T-spine stretch x 30 seconds each side All Posts • Instagram


WOD
"Orange Slices"
For Time
12-9-6
thrusters and pull ups
then immediately into
12-9-6
OHS and HSPU
RX 95/65
INT 75/55
SC 55/45

01.25.2021

Warm Up
3 sets
clamshell side hip thrusts x 20sec/side
quadruped thoracic rotations x 8/side
Cossack squats x 8/leg @ 2010



Mobility
cross walk with light DBs x 30-40 seconds
banded Z-press x 10
bent over flies x 10- light DBs
bird dogs x 8/side with a 2 second hold in the extended position


Strength
banded deadlifts
10 x 1 rep every 30 seconds @ 50% DL max + band tension

when finished
3 sets
1. Kang squat @3111 x 4-6 reps
2. Death march @3010 x 6-8 steps/leg
rest 1:00 between sets



WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00

12.08.2020

Warm up
3 sets
20 frog pumps + 20 second isometric hold at the top of the last rep
8-10 goblet curtsy step down/leg on a box

Strength
Deadlifts 6 sets of 4 reps 60%, 65%, 70%, 75%
or
single leg RDLs 4 sets x 8 each side @ 3010



WOD
"Bingo Bango"

4 RFT
10 HSPU
8 deadlifts 185/125 155/105 115/75
6 hang power cleans 185/125 155/105 115/75
4 thrusters 185/125 155/105 115/75
rest 1:00


AT home version
"Bingo Bango"

6 RFT
10 DB death march
8 DB deadlifts
6 DB hang power cleans
4 DB thrusters
rest 30 seconds

12.03.2020

Warm Up
3 rounds
40 seconds running in place
10 PVC pass thrus
10 PVC press in the bottom of a squat


Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0

then
3 sets
C. DB floor press x 6/arm @ 21X1
D. cyclist front squat x 8 @ 3111




WOD

"Gravy"- at home

5 rounds

14 KB/DB swings
10 KB/DB SDLHP
14 KB/DB single arm thrusters
1:00 anchored sit ups


or

"Gravy"

5 rounds

14 KB swings
10 barbell SDLHP 115/75 95/65
14 barbell thrusters
1:00 cals bike

04.17.2020

warm up
2 rounds
10 KB hip thrusts- on a bench or box with a KB at your hips
10 sit ups
10/side Bulgarian split squats- no weight10/side leg swings




mobility
https://www.instagram.com/p/B8KaFgxljE-/
QL walks x 10 forward and backward
goblet good mornings x 10
Cossack squats with a 3 second descend x 10 each side

Home Weightlifting
press in a clean 3 sets of 5 reps
tall cleans 3 sets of 3 reps
push press + clean grip OHS 3 sets of 3 reps of each movement


Strength Set
3 sets of
A. 8-10 inverted rows- set up two chairs with your broom or PVC between them. Getting underneath the stick, grab as wide as you can and pull yourself chest to stick. Sub inclined push ups with close grip and a 3 second descend to the bottom position

B. 20 second hold of your choice:  handstand, plank, squat, side plank, single leg, hold a weight overhead.


WOD
"walking dead"
12:00 AMRAP
Single side DB deadlifts x 10 right
DB death march x 10 steps each side
single side DB deadlifts x 10 left
DB hang squat cleans x 10