07.20.2021

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)



Mobility
prone PVC lift offs x 15 reps
standing hollow banded pull- downs x 15 reps
wall slides x 15 reps

Primer
Super Set: 3 rounds

1. banded RDLs x 6 reps building in load https://youtu.be/2SjPhD-Zsag
2. active hanging shrugs/ kip swings/ air chair swings/ ring swings x 5-7 reps


WOD
"One More Road to Cross"
20:00 EMOM
min 1- heavy deadlift x 1-2 reps
min 2- gymnastics choice x 3-5 reps or highly technical (muscle ups) 1-3 reps

07.20.2021

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)



Mobility
prone PVC lift offs x 15 reps
standing hollow banded pull- downs x 15 reps
wall slides x 15 reps

Primer
Super Set: 3 rounds

1. banded RDLs x 6 reps building in load https://youtu.be/2SjPhD-Zsag
2. active hanging shrugs/ kip swings/ air chair swings/ ring swings x 5-7 reps


WOD
"One More Road to Cross"
20:00 EMOM
min 1- heavy deadlift x 1-2 reps
min 2- gymnastics choice x 3-5 reps or highly technical (muscle ups) 1-3 reps

03.24.2021

Warm up
3 sets
30 seconds single unders
8 barbell good mornings
20 seconds hollow rocks
8 barbell Kang squats


Primer: work on lats
active thoracic extensions x 20 reps https://ppp.thebarbellphysio.com/exercises/177918
then
5-4-3-2-1 scaled dragon flags https://youtu.be/uIFVJ9bte8M?list=TLGG-oiCKeqmoK0xNzAzMjAyMQ
10-8-6-4-2 bird dog rows- heavy https://ppp.thebarbellphysio.com/exercises/68071


WOD
"Multiple Layers"
20:00 EMOM
min 1- gymnastics choice 3-8 reps depending on what skill you pick
min 2- bike cals x 10/8 or ski erg cals
min 3- DB manmakers x 3-4 reps 35/25 30/20
min 4- hollow hold flutter kicks x 50 reps

08.26.2020

Warm Up
3 rounds
prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/
glute bridge DB press x 10 each side
spiderman lunges + reach x 5 each side
tall kneeling body weight windmills x 5 each side

Mobility
Jefferson curls x 10 slow
90/90 hip switches x 8 each side
hip hurdles x 8 each side
KB/DB good mornings x 10 slow

Warm up for deadlifts

WOD
"Deads"
1-2-3-4-5 deadlifts @ 75-85% try to keep the same weight across sets
between sets complete 3-10 reps gymnastics of your choice

3 reps would be for a highly technical movement such as muscle ups or strict work

Bicep finisher
2-3 sets
KB horn bicep 1 1/4 curls x 5
KB grab on the bell bicep curls x 10
half kneeling KB slow descend curl + reset x 5 each side

02.11.2020

Warm Up
2 rounds:
2 lengths shuffle
1 length high knees
1 length butt kicks

5 times around-  banded walks in a square (make your square as large as you need) - move lateral, forward, lateral, backward
5 hollow/arch kip swings


Mobility:
15 reps wall slides- if wrists come off the wall, go stretch your pecs
                                  -if hands come off the wall, go stretch your lats
15 reps prone floor angels https://www.instagram.com/p/Bzn6M46AkaI/

15 reps banded hollow position   https://www.instagram.com/p/Bz--flRg-WB/


Primer:
2 sets of 5 reps OHS
2 sets of 5 reps front squat
2 sets of 5 reps 1 1/4 squats

Skill: front squats  (15:00)
focus this week is on eccentric movements
5 sets of 5 reps with a 6-8 second descend @60%


Finding your snatch grip-  https://www.instagram.com/p/B8J_vkOBy4x/

Snatch Warm Up
5:00 MOM start with an empty barbell and then keep it light after that
1 muscle snatch + 1 power snatch + 1 snatch


WOD
10:00 AMRAP
1-3 gymnastics reps- athletes choice
1 snatch- squat or power 155/105  115/85  95/65  75/55
*add one rep snatch every round until time expires

10.11.19

Warmup:

Bike 10/8 cals
Cat Camel Rock Backs: x 5 https://vimeo.com/204093036
Inchworms: x 5
Bike 10/8 cals
Single leg hip bridges x 10/side
Push ups x 5-10 reps
Bike 10/8 cals
banded clam shells x 10/side
banded external rotations x 10 (band around the wrists, elbows stay in)

Skill:

Sumo Deadlift: 3 x 18 https://vimeo.com/155587586
Sciatic Nerve Flossing: 30 seconds each leg between sets of Sumo Deadlift https://vimeo.com/130766387


**Sumo Deadlift weight should be 33% or less of your 1 rep max Deadlift. Maintain a “slower down faster up” tempo on all sets.



Snatch Warm Up
1 snatch pull
1 hang power snatch
1 power snatch
2 reps at each 45%-50%-55%


WOD
Not for time- for quality movements
5 power snatch- can be unbroken or singles
60%-65%-70%-75%-80%-75%-70%-65%-60%
in between sets of power snatch complete reps unbroken gymnastics:
choices:

2 muscle ups - rings or bar
4 C2B pull ups- strict or kip
4 ring dips- strict or kip
6 pull ups - banded, strict or kip
4-6 HSPU
6-8 push ups

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side

08.29.19

Warm Up
2 rounds
Row 200m with a pause at the finish for a second or two, completely locked out
10 KB sumo deadlifts
10 KB behind the back sumo good mornings
10 good hollow/arch swings
5 yoga push ups

Mobility: https://www.instagram.com/p/Bx46pSPlRw8/ (video shows two of these)

A. wrist stretches each position
B. half kneeling pallof press x 8/side (your knee closet to the rig is on the ground. Brace through your core, keep your ribs down, and use your glute of the extended hip (knee down leg) to assist in bracing as well. Press out, hold and exhale, repeat.
C. Tall plank spinal flexion/extension x 10 reps


Conditioning EMOM 10:00

min 1: gymnastics choice
min 2: sumo deadlifts x 5 reps @ 60-70% 1RM conventional deadlift


WOD
3 RFT
Run 200m
30' Handstand walk or 60' scooter walk or 60 second handstand hold
Row 200m
15 hand release push ups or incline push ups
100m single arm OH carry (50m each side)