09.12.2023

WOD
"Lifting"
5:00 EMOM
3 power cleans @ 60%
rest 1:00
4:00 EMOM
2 power cleans @70%
rest 1:00
3:00 EMOM
1 power clean @75-80%
 
Post WOD
3 sets
A. landmine tall kneeling press x 10/side @30X0
B. reverse sled drag x 50m (25m out and back) - walking backwards
C. hollow hold x 20-30 seconds
 

08.19.2022

Warm up
2 sets
200m run
▪️8-10 Windmills to each side
▪️20-30 sec Single Arm Overhead DB Carry
▪️8-10 Supine Press Roll to Side

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



Mobility
frog pose x 30 seconds
back press ups x 30 seconds
banded good mornings x 30 seconds




Strength
Super Set 3 times
A. barbell hip thrusts x 12 reps @65-75% 1RM DL
B. banded pallofs press x 45 seconds each side
C. hollow hold x 20-30 seconds

WOD
"Madison"
13:00 AMRAP
4 bar muscle ups or 4 c2b pull ups
25 feet handstand walk or 50 feet scooter walk
12 DB alternating snatch 50/35 35/20 RX+ 70/50



3 sets
A. seated good mornings x 15 reps
B. DB walking lunges x 10 each leg
C. single leg dual DB RDLs x 10 reps each leg

08.05.2022

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


WOD
"Zoomies"
every 2:30 for 20:00
alternate rounds
1- 50m sled pull + 12 lateral line burpees
2- 14/10 cals bike + 8 devils press 50/35 35/20


Accessory
2 sets
1- 50m sandbag carry- bear hug + 30 seconds hollow hold
2- 50 m sled drag + 30 seconds side plank- each side

05.23.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs





Skill
gymnastics positions
hollow hold
arch
planche


WOD
"Running Free"
For Time
Sled pull 50m
21 TTB
9 sandbag cleans
5 shuttle runs- 50 feet (25 feet out and back)

Sled pull 50m
15 TTB
6 sandbag cleans
5 shuttle runs- 50 feet

Sled pull 50m
9 TTB
3 sandbag cleans
5 shuttle runs- 50 feet

02.01.2022

Warm Up
2 sets
15/10 cals row
30 air squats (10 narrow, 10 normal, 10 sumo stance)
20 barbell bent over rows
10 alternating leg v-ups
5 inchworms



Mobility
banded lat stretch x 30 seconds each side

wrist warm up- 5-10 reps of each movement
1. fingers pointing back- rock backs
2. fingers pointing forwards- rock backs
3. on the back on hands, finger curl ups
4. staggered hands, rock side to side
5. wrist roll ups
https://www.instagram.com/p/CTXXfvVAJMg/



Strength
jerks
2 push jerks + 1 split jerk
take 15 minutes to build to your heaviest



At Home Strength
3-4 Sets
1. Dual Dumbbell Z Press; 30X1; 6-8/arm
rest 10 sec
2. Dual Dumbbell Push Press; 30X0; 8-10reps
rest 30 sec
3. Pronated Strict Pull Up; 31X1; 5-7reps OR push ups; 31X1
rest 60 sec and back to 1



Primer
9:00 EMOM
min 1- banded lat pull downs with PVC x 20 reps
min 2- narrow stance squats or pistols x 10 reps or 5/side
min 3- hollow hold x 30 seconds



WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats



Triple Tuesday at Home
9:00 AMRAP
5 candlestick rolls to a sit up or to a jump up (like a get up we do in class)
7 V-ups
9 air squats

12.15.2021

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
3 sets
landmine RDL x 8 on the right
ring rows x 10 @3111
landmine RDL x 8 on the left
hollow hold x 30 seconds


WOD
"30 Builder"

30 Minute EMOM
5 Rounds of:
Minute 1) 15/12 Calorie Bike
Minute 2) 15 American Kettlebell Swings 53/35
Minute 3) 15 Box Jumps 24/20"
Minute 4) 15 Air Squats*
Minute 5) 20 Abmat Sit Ups
Minute 6) Rest
*working on the great form that we have practiced

01.14.2021

Warm up
3 rounds
12 single leg hip hurdles
14 alternating prisoner curtsy squats https://youtu.be/PPmpPRF9tQY
16 pike leg lifts https://youtu.be/2Er3t9j8JYo




WOD
"Da Bears"
Every 8:00 for 40:00
30/25 cals row or 22/17 cals bike
20 goblet alternating reverse lunges 53/35
20 KB swings 53/35
30 DUs or 60 singles
during your rest time, complete 40 seconds of hollow hold