10.21.2022

Warm Up

Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel



Gymnastics Conditioning (6:30 total time)
1 min hollow plank hold
1 min handstand shoulder taps
— rest 2 min —
30 sec hollow plank hold
30 sec handstand shoulder taps
—rest 1 min —
15 sec hollow plank hold
15 sec handstand shoulder taps


Strength
3 x 8 each side touchdown squats- higher than before
then
front squats
4 sets of 3
65-70-75-80%




WOD
"Chicken Fried"
18:00 AMRAP
100 feet farmer carry
30/22 cals bike
5 wall walks
30/22 cals row
60 second plank hold

12-17-2020

Warm Up
2 sets

6/side beast to alternating leg through https://youtu.be/EQEuNPVppO8
3 DB OHS right
2 DB windmill right
15 second goblet squat hold
6 candlestick roll ups
3 DB OHS left
2 DB windmill left
15 second goblet squat hold


Mobility
thoracic rotations x 8/side
quadruped Ys x 5/side
yellow mini-band slides x 3 each side


Strength
At Home

4 sets
goblet squat eccentrics x 5 reps @53X1
half kneeling DB strict press x 8/side @2X01

4 sets
front squat x 5 reps @53X1 -light load
half kneeling barbell strict press x 4/side @2X01


Gymnastics Core/Latshttps://www.instagram.com/p/B_7YJCHAtpM/

3 rounds (rest about 90sec between sets)⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

⁠

WOD
"Strictly Business"
10:00 AMRAP
8 strict press 95/65 75/55
8 pull ups
16 alternating pistols



At home version
"Strictly Business"
10:00 AMRAP
8 DB strict press
8 box dips
16 alternating pistols or Cossack squats

07.23.2020

Warm Up
3 sets
8 yoga push ups
10 scap push ups
8 each side plank rotations



Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:⁠
3 rounds (rest about 90sec between sets)⁠
**you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.⁠
⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

Strength:
2 sets
A.  Tall kneeling Filly press x 8-10/arm @ 2111   https://youtu.be/YQF_-KJFMIo
B.  Split stance DB Romanian deadlifts x 6-8/leg @ 3110   https://youtu.be/LBzxZCUZrNA
C.  close grip parallette tricep push up x 8-10 @ 3011  https://youtu.be/Q3SAtRaXcxQ




sprints + core

WOD
"Holy Abs Batman"

4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00

06.29.2020

Db deaWarm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges  https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch


Gymnastics conditioning:https://www.instagram.com/p/BvzfCj-gD8V/
Keep those shoulders strong, core engaged, and gain full body control with simple (yet challenging) warmup sets like this:
.
2-4-6-4-2
•Plank Foot Taps
•then 1 pike up handstand
•return to hollow plank
(rest as needed to be successful at all sets or go unbroken!)

🔑 If the ball starts moving you have too much weight towards your feet - lean more to shoulders and press down thru ground.


Strength Set
3 rounds
A.  back rack drop back lunges x 8 reps @ 30X0
B.  hollow hold x 30 seconds - sub bent knee hollow hold
3 rounds
A. back rack cyclist squats x 8 reps @2110
B. body saw x 10 reps



WOD
"Walk Up"

14:00 AMRAP
6 DB deadlifts
6 DB step overs
4 tire flips
50 feet single arm overhead walking lunges (right side)
50 feet single arm overhead walking lunges (left side)

05.08.2020

Warm Up

3 rounds
10 feet together squats5 Kang squats
5/side DB thrusters- light load
5 inchworms + push up

Mobility:  ankles + t-spine

A.  box or bench ankle stretch x 30 seconds each side
B.  deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.  Work through   4 sets of 10 seconds each side
C.  Thread the needle x 5 each side
D.  Single arm reaching x 5 each side
E.  Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link




Gymnastics skills

Complete this pyramid
1 push up
1 HSPU
2 push ups
2 HSPU
3,3, 4,4, 5,5 and feel free to move back done to 1s!

Rest 2:00-3:00
Complete 30 pistols (15 each side)

WOD
Strength Work
6 rounds of the following complex
6 single arm hang power cleans
6 single arm front squats
6 single arm front racked reverse lunge
complete one round on the right side, one round on the left side then rest 90 seconds

02.07.2020

Warm up

2 rounds
300m bike or row
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause5 scap pull ups




Super Set- 3 sets of

10 x barbell hip thrusts- build load each set
2 rounds of the KB complex
complex: KB clean + 2 reverse lunges each side
                  KB RDLs x 4 each side
                  KB pull thrus while in a plank position x 4/side



Gymnastics Conditioning
10 PVC pass thrus w PVC⁠
20 PVC pass thrus w small weight on PVC (5lb)⁠
.⁠
10 kipping swings on rings⁠
20 kipping ttb on rings⁠
.⁠
10 kipping swings on rig⁠
20 kipping ttb on rig⁠
.


WOD
13:00 AMRAP

12/10 bike cals

seated sled face pulls (with straps)  x 40 feet
https://www.youtube.com/watch?v=y5--kp9I7u4
air squats x 15
push ups x 10




February Monthly Challenge
day 7- pistol 7 reps each side.  Be sure to alternate sides

OR touch down squats

Other challenges this month
Complete

100 calories on the assault bike

12.26.19 8 and 9am classes today

Warm Up
2 Rounds:

2 lengths side shuffle
10/side  lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above



Skill: single leg bridge on floor  3 sets of 10 each side
https://www.instagram.com/p/B1HLLpEHFHz/?utm_source=ig_web_copy_link

Gymnastics Conditioning
4 rounds (unbroken is your goal!)
0:10 hollow hold
0:10 hollow rock
10 v-ups
rest 0:30 between sets *to scale lower number to 5’s

*Point toes to fire up more muscles, including hip flexors and quads.

WOD
2 RFT
30 slam balls
30 abmat sit ups
30 deadlifts  185/125   135/95
30 cal row