08.28.2021 Mystery WOD

Warm up https://www.instagram.com/p/B93AjIODrgh/
2 rounds
12 cyclist squats
10 skaters each side
8 push up Ws- slow descend
6 burpee sprawls to sumo squat jump
30 second plank hold

Glutes mini-bands

2 rounds

30 seconds lateral banded walk right

30 seconds lateral banded walk left

30 seconds banded monster walk forward

30 seconds banded monster walk backward

Rest 1:00

Mystery WOD
show up and get sweaty

07.23.2021

Warm Up
2 sets
2:00 rowing/biking or running
6 inchworms
20 calf raises

Strength
3 sets
A1. barbell hip thrusts @10X0 x 8-10 reps- moderate load, fast reps
A2. DB death march x 16-20 steps- moderate to light load focusing on great stretch each rep
A3. parallette shoot thrus x 8-10 reps https://youtu.be/0CkCRZ8ZZcw


WOD
#justabar
Nick Uranker
17-16-15-14...2-1 reps
hang power cleans
push press

Post WOD: Glute Work
https://www.instagram.com/p/CKZqbCVFxJC/
40 Elevated Single Leg Glute Bridge
30 Deficit Cossack Squats
20 Rear Foot Elevated Split Jumps
10 Concentric Only Pistol Squats

10.05.2020

Warm Up
2 rounds
10 PVC RDLs + pass thru
5 PVC Cuban press
5 burpee high jump
10 scap pull ups
5 empty barbell tall cleans



Strength- 3 sets
https://www.instagram.com/p/B-Uz5iVno6A/?utm_source=ig_embed

A. banded lat rows x  8-10/side

B.  Glute work- use blue mini-bands
1. lateral walks x 15 each direction
2. monster walks x 10 forward and back
3. standing kick backs x 5 each side
4. banded air squats x 5
5. standing abduction x 5 each side

C. power clean + squat clean x 3 sets build each set ending at 65-70%

WOD
"Boat Load"
250m row  or 600m bike  or 200m run
8 squat cleans   95/65
250m row
6 squat cleans   135/95
250m row
4 squat cleans  155/115
250m row
2 squat cleans  185/135

Cool down
1:00 seated forward fold
1:00 child's pose
1:00 each side Samson stretch

08.06.2020

Warm Up

2:00 cardio choice
3 rounds
10/side shoulder taps
5 PVC pass thrus standing
5 PVC pass thrus at the bottom of a squat
5 PVC pass thrus prone position
100 foot one arm overhead carry- 50'/side moderate load


Primer: use a  green mini band
10/side- side laying leg raises
10 each side monster walks
10 each side lateral walks
10 air squats- slow to fast tempo

WOD
"Legs"
every 3:00 for 3 rounds
20/15 cals bike or 30/20 cals row
8 DB box step overs 50/35 35/20 scale to holding just one DB

rest 3:00

Every 3:00 for 3 rouinds
20/15 cals bike or 30/20 cals row
8 devils press 50/35 35/20 scale to holding just one DB