11.15.2022

Warm Up
2 sets
300m row
prone PVC pass thrus x 10 reps
prone PVC press behind the neck x 10 reps
PVC overhead squats x 10 reps
PVC sots press x 10 reps



2 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each



Strength
A. every 2:00 for 6 sets
2 reps hang squat snatch
set 1-2 @ 70%
set 3-4 @ 75%
set 5-6 @ 80%


B. 4:00 EMOM
1 squat snatch @ 80%

WOD
"Heavy Load"
stations
Every 2:00 for 16:00 (2 rounds)
min 1-2 handstand walk x 50 feet or scooter walk x 100 feet
min 3-4 suitcase carry AHAP x 100 feet each arm
min 5-6 sled rope pulls x 50 feet with 3 plates on small sleds
min 7-8 Turkish get ups x 4 each side 50/35

05.31.2022

 Warm Up
Two sets
PVC Pipe Pass Thrus x 30 seconds
Ankle Pulse x 30 seconds (right)
Ankle Pulse x 30 seconds (left)
youtube.com/watch?v=U0J5CChBvQo&index=2&
Deep Squat Progressions x 30 seconds
youtube.com/watch?v=mVsg948mHc0&index=4&
Twisted Cross Pec Stretch x 30 seconds (right)
Twisted Cross Pec Stretch x 30 seconds (left)
youtube.com/watch?v=nIO4x4gUS7E&

and then ...

Every 60 seconds, for 5 minutes (5 sets):
1.  Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)2.  Single KB good mornings x 5 reps

 
Strength
A. Back squats
6 sets of 3 reps
60-65-70-75-80-80%

B. barbell good mornings 4 x 10 reps




Snatch warm up
5 reps of each with empty barbell
1.  Slow OHS
2.  Sotts press to stand 
3.  Press to OHS
4.  Drop snatch
5.  Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/
 

WOD
"Lift"

every 1:30 for 6 sets
1 hang power snatch
1 OHS
1 hang squat snatch
build to a heavy complex starting @60% of your hang snatch

04.13.2022

Warm up
2 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats




Lats to Fly
3 sets
A. standing banded hollow IYs x 15- stand in hollow, rib tucked, squeeze butt. Keep the wrists straight (no extension). Pull up into the I then to Y keeping the rib down! (no arching)

B. Landmine meadow rows x 6 per side



Strength
A. snatch balance 5 sets of 3 reps building load to 70-75%- work on speed under the bar
B. hang squat snatch + snatch @ 75% x 3 sets

WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits

01.31.2022

Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex
3 hang muscle snatch
3 hang power snatch
3 power snatch



Strength
A. 4 sets of snatch press in receiving position x 3 reps- light load for position work

B. 4 sets of high hang squat snatch x 3 reps @ 50-60%

C. 4 sets of hang squat snatch x 2 reps @ 70-75%



AT Home Strength
Every 3:00 x 5 sets

10 DB goblet squat + overhead reach- light load- https://youtu.be/8-oAe9aOl-U
8 Hang DB Snatch @ 53/35lbs R
8 Hang DB Snatch @ 53/35lbs L



WOD
"All my favorites"
For Time
200/175m row
5 thrusters 115/85
400/350m row
10 thrusters
600/500m row
15 thrusters
800/650m row
20 thrusters

11.12.2021

https://www.instagram.com/p/CVwBD--gY6o/
Warm Up
Burpee builder - keep adding reps and plates until you can't. Perform 3-4 reps at each level
They call this the Burpee Builder and it helps wake up your hip flexors and hamstrings! The version shown here is an advanced version. You can start by placing your hands on top fo the plate and then bringing your feet to the same plate. Then you can work up to this version with hands on the floor and bringing your feet to the plates.



Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength- 3 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps





Strength
A. muscle snatch x 2 reps for 4 sets

B. snatch sots press x 3 reps for 3 sets

C. hang power snatch + hang squat snatch
6 sets starting at 60% and building load with good form



D. 4:00 EMOM
1 squat snatch @85-90%



WOD
2k row for time


Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows

11.01.2021

Warm Up
2 rounds

8 Alternating Bird Dogs (3 sec hold at top)

5 1-arm Walking KB Swing (each side)

15 second Standing Straight Leg Hold (each side)

30feet  Mixed Carry - Waiter-Overhead (each side)

Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/
deep squat progression x 5 reps



Strength
A. 6 sets of snatch position work @ 65-75%
1 high hang power snatch
1 hang squat snatch
1 squat snatch

B. 4:00 EMOM
1 squat snatch @ 80-85%


WOD
"Snake Bite"
21-15-9
power snatch 115/75 95/65 75/55
pull ups or ring rows


Thoracic Mobility

1. prayer stretch on the floor - this looks exactly like the child's pose. I want you to keep your hands together while doing this stretch. Hold for 5 deep breaths
   

2. prayer stretch on the foam roller- same stretch with your arms extended on the roller with thumbs pointing up. Hold for 5 deep breaths
   

3. open book stretch- this will work on rotational capability. lay on your side with top leg over the foam roller. Hands extended out together. Open the top arm and hold for 10 seconds.
   

4. box stretch with PVC- this one we have done numerous times at the gym. Focus on elbows close, hands in a V position. Arch the back. Take 5 deep breaths
   

Lumber spine stability- with a light band on the rig at hip height, face away from the rig.  Get into a small squat, brace your core and maintain that braced back while you raise one arm out about chest height.  The band provides some resistance.  If you start to over extend in the lower back, you are losing the bracing and moving the arm too high.

05.06.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dog rows
7 push ups- with good form

Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS



Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 2 snatch drops- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 hang squat snatch start with 60-65% your 1 RM and build


WOD
"Peas and Carrots"
11:00 AMRAP
30 DUs
3 wall walks
12 bench dips
8 sumo deadlift high pull 95/65 75/55