09.28.2023

Handstand Primer
A.  seated plate presses- legs straight out pressing a plate overhead- use the lats x 10 reps
B. box piked hold to walk out to a tall plank x 5 reps
C. Nose to wall handstand hold x 30 seconds
 
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative

B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
 

 
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'

05.09.2022

Warm Up
2 sets
100m run
5 yoga push ups
100 feet dual DB OH carry
10 dual DB strict press
20 alternating single leg V-ups



Strength
A. bench press
3 sets of 5 reps @ 77%

B. 3 sets of 5-8 reps dips
C. 5-3-1 reps chin ups- make the last set a max rep set



WOD
"Watch Out"
12:00 AMRAP
DB single arm clean & jerk x 20 (10 each side) 50/35 35/20
Plank DB pull thru x 10 each side https://youtu.be/Zko5x2SoQmo
DB step ups x 10 24/20"

Lats to Fly
10-8-6-4-2 reps of each movement


A. Standing banded hollow IYs- keep wrists straight, pull up to I then to Y. Keep rib down, no arching.
B. Kip shape drill- use a box under the rig and practice getting into the hollow and the arch
C. Hip hinge lat pullover- use a band on the rig at hip height and thread a PVC through it. Stand back with tension on the band. Hip hinge with the PVC close to the body, then extend the arms out straight and press them back to the hips. Stand up with PVC right next to the body.

11.18.2021

Warm Up
15/10 cal row
20 banded good mornings
15-20 second ring support hold
15-20 ring dip hold (can be done on the box)
15/10 cal row
then...
2 sets
plate squat hold x 30 seconds
wall facing handstand hold x



Strength
pause back squats- 2 seconds at the bottom and fast up
3 reps @ 52%, 57%, 62%, 67%, 70%


WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest

07.09.2021

Warm Up
400m run
10 Jefferson curls
10 yoga push ups



Primer
5:00 EMOM
positional clean complex- keep lighter
1 clean pull
1 low hang power clean
1 power clean

directly into

5:00 EMOM
intensive clean complex- build in load
1 hang squat clean
1 squat clean


WOD
"1979"
For Time
9-15-21
calories rowing
shoulder to overhead 75/55 45/35

directly into

21-15-9
hang cleans 115/75 95/65
dips- box or ring
https://www.instagram.com/p/By-zAluAsp0/


POST WOD- banded upper body
50 low to high banded face pulls
20 ring mountain climbers (10/side)
50 banded face pulls
20 ring mountain climbers (10/side)
50 banded straight single arm lat pull downs (25/side)

0816.19

Warm Up
Bike or row 400m
20 steps each direction (forward, backward, lateral) banded walks
8/side hip swings over a bench- (1:30 on the video) https://www.instagram.com/tv/B0mUcOElQOz/?utm_source=ig_web_copy_link

10 of each with theraband: pull aparts horizontal, diagonal and overhead




Mobility:
wall foam rolls x 20 -place roller on the wall- https://www.youtube.com/watch?v=WFgduO-z0Y0
parallette shoulder extensions x 2 sets of 10 https://www.youtube.com/watch?v=7GLMYwLE47c
hip flexor kicks x 8/side https://www.instagram.com/p/BwkLxo5gyDQ/
Cossack squats x 8/side



Skill: leg single + gymnastics

3 sets of 8 each side single leg step up with front racked barbell
In between sets of step ups, perform drills for your gymnastics in the wod

check out my google doc for several drills on strict, kip or muscle up https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit?usp=sharing


**general rules on front rack step ups
1. Box height should be slightly above your knee
2. Maintain a 'slower down faster up' tempo
3. All reps should be totally under control
4. Your non-working leg shouldn't step on the box until you completely stand up with the working leg.
5. Step off the box completely between reps; however, if you have a hard time getting your foot back on top of the box it's okay to leave it on the box for all reps.

** if the front rack position is the limiting factor you can switch to a back rack**


WOD
4 RFT
sled push 50 feet- add one plate to sled
2 ring muscle ups/ 4 dips + strict pull ups/ 6-8 banded tempo pull ups
sled push 50 feet
12 alternating DB snatch 50/35 35/20 RX+ 70/50