10.10.2022

Warm Up
2 sets
20 each side lateral banded step outs
10 goblet squats
10 each side DB windmills
10 each side single arm ring rows
1:00 cardio choice


Squatober
2:00 squat hold
30 seconds RNT split squats each side
20 seconds hip airplanes each side

Strength
front squat
2 sets of 5 @ 33X1 with a goblet
4 sets of 3 @ 55-60-65-70%



Bench press
5 sets of 7 reps @ 70%



5:00 EMOM
15 wall balls 20/14
remaining time is handstand hold

02.03.2022

Warm Up
2 rounds
200m row
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs




Strength
Super Set
A. superman extensions x 10 slow
B. farmer's press x 8 each side- heavy KB in farmer carry position, lighter DB pressing https://youtu.be/r5V1FlJGmYg
C. DB alternating curls x 8 per arm




WOD
"Chasing After You"
get a time on each section* this is a sprint*
20 burpees
20 cals row or ski
20 burpees
@ 8:00
20 DB snatch 50/35
20 cals row or ski
20 DB snatch
@ 16:00
100 DUs
20 cals row or ski

Post WOD- gymnastics skills
3 sets
10 push ups
15 banded tricep extensions
30 second handstand hold

12.20.2021

Warm up
3 sets
10/8 cals bike or 8/6 cals row
5 inchworms
10 barbell deadlifts + 5 hang muscle cleans
15 DB rear delt flies- light load



Gymnastics Skills
3 sets
20-30 second handstand hold
8 x candlestick roll outs- roll up to two feet or to a pistol


Strength
hip thrusts
3 sets of 8 reps @75% your DL max


WOD
"Hot Air"
Every 4:00 for 5 sets
30 air squats
20/15 cal row
7 power cleans 115/85

08.06.2021 Partner WOD

Warm Up
30 seconds jumping jacks
30 seconds reverse plank bridge hold
30 seconds beast to alternating leg through

then...
shoulder warm up
Alex LaChance Warm ups • Instagram
2 sets of 10 reps each

then...
2 sets
6 x deep squat progressions
5 x empty bar press in receiving position


strength (17:00)
snatch waves
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @90%



WOD
"We are Together"
17:00 AMRAP
with a partner
200m farmer carry with KBs- divide
30 second handstand hold- same time
20 sandbag over the barbell- chest height- total for partners
20 tire flips- total for partners
60 second plank hold- same time

05.28.2021

Warm Up
2 sets
100 single unders
12 landmine single arm upright row/side https://youtu.be/8GBibrvgQEo
12 landmine meadow row/side https://youtu.be/e-c4gMcqdyw
12 goblet landmine row https://youtu.be/fzDlB_l0QYA



Mobility
2 sets
A. banded Ws x 15 reps
B. banded external rotation and press x 10/side
C. full can exercise x 20 reps- use lighter DBs
D. full can with one arm holding the extended position while the other arm moves up & down x 10/arm
https://www.youtube.com/watch?v=7R-cZYyhtI0
2:43 is the banded W
4:21 full can
9:00 external rotation



Strength- upper body skill work
3 rounds- alternating
30 second handstand hold against the wall
6 reps of box HSPU- try 20/24 or 30" box

then...
2 sets on each side
KB Complex =
3 Turkish Sit Ups
3 Z Press
*get up to kneeling
3 Kneeling Presses
*get up to feet
3 Standing Press
*back down
https://www.instagram.com/p/CI34onPlvdn/


WOD
"LFG!"
sprint then jog
6 rounds
25m sled push - weight of sled close to body weight
7 x wreck bag clean + lunge right + lunge left
5 x burpee over the wreck bag
Jog 400m
*each round should be 100% effort with your active recovery as the 400m jog*
**record each round**

03.30.2021

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press5/side
DB high pulls5/side
DB strict press
2 strict pull ups


Glute Focus- one round
10 banded clam shells/side
10 banded donkey kick backs/side
5 banded cha cha/side https://youtu.be/3SOcMYQWbDU

Handstand cues
1. hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. ribs neutral
7. glutes squeezed


Strength
3 sets
A. landmine deficit RDLs x 8/side @31X1
B. landmine press x 8/side @ 2X11
C. handstand hold x 20-30 seconds


WOD
"Christine"
3 round for time
Row 500m
12 deadlifts at body weight
21 box jumps 24/20"

01.05.2021

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press
5/side DB high pulls
5/side DB strict press
2 strict pull ups



Glute Focus- one round
10 banded clam shells/side
10 banded donkey kick backs/side
5 banded cha cha/side



Handstand cues
1. hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. ribs neutral
7. glutes squeezed

Strength
3 sets
A. landmine deficit RDLs x 8/side @31X1
B. landmine press x 8/side @ 2X11
C. handstand hold x 20-30 seconds

At Home Strength- complete the same movements with a single DB

WOD
"Triple Crown"
3 rounds for time
40 DUs or 80 single unders
30 KB swings 53/35
20 alternating DB snatch 50/35 35/20
10 HSPU -sub box piked
20 min time cap