08.21.2020

Warm Up
2 rounds
tall kneeling to sitting back on heels with goblet x 10 reps
staggered stance RDL with a pause at the bottom x 5/side
bird dogs- slowly x 5/side
glute bridges- slowly x 10
run 100m



Primer
3 sets
A. dimmels x 10-15 reps @ 35-50% conventional deadlift weight- for explosiveness!

B. seated box jumps x 6-8 reps

The Dimmel Deadlift is essentially the top 2/3 of a regular conventional deadlift with a few key differences. It’s done explosively for 2-3 sets of 15-20 reps. Lift the bar off the floor like a normal deadlift using a double-overhand grip.Lower it to just below your knees ( feel a stretch in the hams and glutes) Raise it again Start slower, then pick up speed with your reps


WOD
"Built"
13:00 AMRAP
DB snatch right side x 10   50/35   35/20
deadlift x 8 225/155 185/125 135/95
DB snatch left side x 10
pull ups x 8 or ring rows

06.25.2020

Warm up
2 rounds:
run 100m
Split stance Romanian deadlift x 8-10 reps @ 3011 (Left Leg)
Split stance Romanian deadlifts x 8-10 reps @ 3011 (Right Leg)
single arm DB high pulls x 8 reps/side


Mobility
25 feet perfect stretch walk (4-5 each side)
10 x KB behind the back good mornings
10 x KB Jefferson curls



Strength Set
3 sets
A. 10 x dimmels @ 30X1
B. 8-10/side x half kneeling DB strict press @ 20X1
C. 5 x walk out/back in pike position from a box


WOD
"Face Off"
Every 4:00 for 6 rounds
5 deadlifts 225/155 185/125 135/95
10 DB box step ups
100m run
50m DB suitcase carry- switch hands at the pylons

07.11.19

Warm Up
3 sets of:
100m run
10/side half kneeling pallof press
10 bent knee hollow hold with DB lateral raises https://www.instagram.com/p/Bx46pSPlRw8/ (2nd to last in video)
10/side staggered stance deadlifts with an empty bar


Mobility: https://www.instagram.com/p/Bx46pSPlRw8/
10 cat/camel stretches
10 tall plank spinal flexion/extensions
10/side tall plank side bend with rotation



Skill: deadlift- dimmels
3 sets of 8-10 reps at 60-65% 1RM conventional deadlift https://www.youtube.com/watch?v=bXF-ADj6Jos
between sets of dimmels complete 10 bent over barbell or dumbbell rows


WOD
Every 4:00 for 4 rounds (16:00)
bike cals 15/12
KB or DB power cleans x 10 35/25 25/20
tire flips x 4

03.21.19

Warm Up

2 rounds:

10 Dual Kettlebell Turkish Sit Ups
5 Dual Kettlebell Z Press (same load as sit ups) https://www.youtube.com/watch?v=-BV4tDzo-5s&mc_cid=6e45a40315&mc_eid=c612bae79b
5 strict pull ups
20m Kettlebell Cross Body Carry per arm- one KB overhead, one KB at the side





Mobility:  hamstring gains!  https://www.instagram.com/p/BuoXC0Mh-ks/

1. Slow tempo staggered RDL x  6-8/side
2.  Long lever single leg glute bridge x 8-12 reps with a 2 second hold
3. Glute bridges and hamstring curls with feet on a med ball x 5-8 reps/side each exercise


Skill:  Dimmels  https://www.youtube.com/watch?v=bXF-ADj6Jos
3 sets of 8 reps @ 65-70% 1RM deadlift




WOD
Every 5:00 for 25:00, complete

400m Run
2 rounds of:
3-5 strict pull ups
10 KB swings  32/24 kg
15 air squats

05.10.18 Deads and Dimmels

Warm Up 400m run or row

2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

then....

Lateral Box Walk Overs ×(Dumbells loaded at your sides) 10-12 Reps; Box height is such that your leg is not quite at 90 degrees; rest 30sec x 3 sets

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Skill: Deadlift and Dimmels Deadlift 5 sets of 2 reps set 1-2 @ 80-85% set 3-4 @ 85% set 5 @ 85-90% then.. Dimmels 3 sets of 8 reps @60-70% 1RM deadlift

WOD 5:00 EMOM 5 box jumps + 5 supinated grip barbell rows- athlete picks weight

then.. not timed 2-3 sets depending on remaining time in class barbell roll outs x 12-15 reps rest 60 seconds L-sit taps x 40 seconds (:20 each leg) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be rest 60 seconds

03.05.18

Warm Up400m row or bike 2 lengths spiderman lunges + reach 1 length bear walk 1 length crab walk

then... 2 sets - 8reps each pike push ups from a box or floor get ups glute bridges with feet on a box RDL single leg with KB

Mobility:

Banded hamstring floss x :30 each side Frog pose x 1:00 Banded good mornings x 20 reps Air chair swings x 5 reps

Skill: Four sets of: 3 Deadlifts to the knee + Deadlift + 3 Dimmelshttps://www.youtube.com/watch?v=aFXKOHRNJVE Rest as needed Build in weight. Start at 55-60% 1 RM DL

Snatch Warm Up Perform 5 reps of the following with an empty bar snatch grip RDLs snatch high pulls muscle snatch OHS snatch grip push press snatch balance hang power snatch snatch below knees

WOD

12-9-6 hang squat snatch or scale to hang power snatch 125/85 115/75 95/65

6-4-2 bar muscle up or scale to C2B pull ups/ ring rows