08.20.21021

Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills


Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds




Strength

Front Squat 21X1; 2.2, 1.1.1, 1.1 x 2 sets; rest 15sec/rest 2-3mins (Cluster Sets - 1.1.1 means you will perform 1 front squat at the prescribed tempo, place the bar back in the rack for a 10sec rest, and then repeat for 2 more reps with the same rest between reps 2 and 3.)

WOD

"Bring the Pain"
6 rounds for time 

200m row

clean & jerk*

8 burpee over bar

reps for C&J= 18-15-12-9-6-3

weight

RX 95/65   135/95   155/105   165/115   185/125   205/135

INT 75/55  95/65   115/75   135/95   155/105   165/115

SC   65/45  75/55   95/65   105/75   115/85   135/95

06.24.2021

Warm Up
2 rounds
100m run
12 banded pull aparts
5/side concentric parallette pistol squats
10 cat/camels
30 seconds tall plank shoulder taps

Primer:
5 sets of 1 rep front squat with a 10 second descend and a 10 second hold
start light and add a small amount of weight

in between sets
1. banded ankle distraction x 30 seconds each side
2. calf eccentrics x 8 each side
3. front rack stretch x 30 seconds
4. slow Cossack squats x 8 each side
5. sumo good mornings with plate or KB at your chest x 5 slow reps


Strength: tempo box front squats
4 sets of 4 reps @21X1- these should be heavier than the sets of 5 reps we did on 6/9


WOD
"Knee Deep"
every 4:00 for 4 rounds
sled pull 50m (pylon and back) with 2-3 plates added to sled
push press x 15 reps 115/75 95/65 75/55
DUs x 30 reps or 60 single unders

01.22.2021

Warm Up
cardio choice- one time through
1:00 work 30 seconds rest
45 seconds work 45 seconds rest
30 seconds work 1:00 rest

Primer
3 sets
A. RNT goblet split squats x 8/side
B. parallette push ups x 6-8 reps @ 3011
C. touchdown squats x 8-10/side- add more height than last week

WOD part 1
"Repair"
2-4-6-8-10
KB crush grip floor press
KB swings
then
2-4-6-8-10
pronated body rows- racked barbell- inverted row
anchored feet sit ups

WOD part 2
"Move Up"
10:00 EMOM
build load in the complex
1 thruster
1 front squat @22X1
2 front squats @2X11