05.26.2023

Handstand Progressions
1. donkey kicks to the wall x 6 reps
2. kick to wall in handstand with a soft landing of the feet x 5 reps
3. handstand marching or handstand marching on a box x 50 reps
 
 
 
Strength
clean & jerk
every 2:00, for 12 minutes (6 sets)
Slow pull clean & jerk
set 1- 2 reps @ 60%
set 2- 2 reps @ 65%
set 3- 2 reps @ 70%
sets 4-5 1 rep @ 75%
set 6- 1 rep @ 80%
*these should be squat cleans
 


WOD
"Maximum Overdrive"
3 sets
2:00 work 1:00 rest
40 DUs
max clean & jerks
round 1- 95/65
round 2- 135/95
round 3- 185/125

05.30.19 Partner WOD

Warm Up
2 rounds of:
10 wall slides
10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats- no weight https://www.youtube.com/watch?v=p2cQp1aAWjc
10 each side lateral banded step overs- use the plate from the drop lunges
 
Mobility:
wrist stretches
banded work x 10 each- use the thera bands

1. 3 second 'w' position
2. pull aparts
3. diagonal pull aparts
4. pass thrus



Skill: handstand progressions
1. donkey kicks x 10 reps2. kicks to the wall x 5 reps
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then....
Every 45 seconds for 4:30 (6 sets)

complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor


WOD
with a partner- divide reps, one work/one rest
50-40-30-20-10
MB sit ups 20/14
Burpees

Post WOD- extra work - optional
1-3 sets
1:00 handstand hold
1:00 wall sit
1:00 ring support
1:00 L-sit hang
1:00 rest
accumulate time if you can't complete 1:00 unbroken

02.27.19

Warm Up
3 rounds:

https://www.instagram.com/p/BnrWEkWlIpF/
8 half kneeling KB lift and chop/side
6 KB single arm deadlifts/side
5 dual DB strict press
5 single arm DB high pulls/side- really light


Mobility https://www.instagram.com/p/BmL8lWMHc4Q/

🔹SPEND 20sec at each & repeat sequence 2x (rest 20sec between sets):
1. “Elbow Pit” rotation w. fingers forward
2. Side to Side rock with fingers facing out
3. Back & Forth rock with fingers facing knees
4. Reverse Palm rock front to back

then...
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/?utm_source=ig_web_copy_link
10 reps with lighter bands on rig


Skill: handstand work

https://www.instagram.com/p/BtaK9rmgdjq/

Station One: with a box practice in a pike position walking out and back and then practice handstand walking around the box
Station Two: with bands across the rig on J-hooks, practice handstand holds, balancing, and walking to the bands


Primer: 3 sets at light load
2 deadlifts + 2 hang power cleans + 1 squat clean


WOD
Barbell cycling for this workout- it's important to stay relaxed on the deadlifts because it's light but easy to lose control of your form.  Break up the hang power cleans in to manageable sets.  The grip will be tested here.  The weight for the barbell should depend upon your skill level of squat cleans.  If you did this weight fresh, you could cycle at least 5 or more reps.
For Time
45 deadlifts                    155/105    135/95      95/65
30 hang power cleans 155/105     135/95     95/65
15 squat cleans            155/105     135/95     95/65
*you need to use the same weight on all*

11.19.18

Warm Up
3 sets of
Assault bike 1:00 - last 10 seconds sprint
Row 1:00 - last 10 seconds sprint


Primer:
8:00 EMOM
min 1: 2-3 TGU each side
min 2: band hollow lat pulls x 10 reps
min 3: 6-8 bent over barbell rows
min 4: hollow band Y's x 10 reps

https://www.instagram.com/p/BqLBguyFCSK/

Handstand progression work 15:00 with a partner for spotting in needed
station 1: lock out a plate overhead in the handstand push up lock out position- shrug up!
station 2: donkey kicks on the floor- get weight in the hands and lock out arms
station 3: pike on a box- stacked body and lift one leg off box to full extension
station 4: face into wall handstand holds
https://www.instagram.com/p/Bph0H3vh54X/


WOD
4 Rounds (15:00)
3:00 work 1:00 rest
pick up where you left off

12 box jumps 24/20"
9 hang power snatch 95/65 75/55
6 HSPU sub piked hspu on box or piked from the ground or DB seated strict press

09.27.18

Warm Up
Bike or row 5:00 easy pace
 
every 1:00 come off the bike/ row and complete 5 push ups
 
 Mobility:
Banded Pec Stretch - hold this position for 1:00 https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list=
T-Spine Opener - do this with a foam roller and the post of the rig- pulse the hips 15 reps
Banded Lat Stretch x 45 seconds per side
Band Assisted Anterior Pec Stretch x 45 seconds per side https://www.youtube.com/watch?v=g4Qhs2KRibk&index
Single-Arm Hang from Bar x 30 seconds each arm https://www.youtube.com/watch?v=TjfoE8n5Yeo&feature=youtu.be

 
Skill: handstand progressions
1. donkey kicks x 10 reps  https://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be
2. kicks to the wall x 5 reps -use this as a way to gently place feet on wall
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps
 
then....
Every 45 seconds for 4:30 (6 sets)

complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

WOD
For Time
800m Run
50/40 push ups (men/women)
100 air squats
800m Run

04.04.18

Warm UpBike or row 5:00 easy pace

every 1:00 come off the bike/ row and complete 5 push ups

Banded Pec Stretch hold this position for 1:00 T-Spine Opener do this with a foam roller and the post of the rig- pulse the hips 15 reps Banded Lat Stretch x 45 seconds per side Band Assisted Anterior Pec Stretch x 45 seconds per side Single-Arm Hang from Bar x 30 seconds each arm

Skill:  handstand progressions 1. donkey kicks x 10 reps 2. kicks to the wall x 5 reps 3. handstand hold on wall or free standing- 30 seconds - 60 seconds 4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then.... Every 45 seconds for 4:30 (6 sets) complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

WOD 4-8--12-16-12-8-4 DB snatch- alternate sides 50/35   35/20 Burpees