05.08.2021

Warm Up
30 seconds high knees
30 seconds butt kicks
2 sets
5/side 90/90 hip switches
10 prisoner good mornings
30 second mini- band half squat pulses- band goes above the knees


Primer:
10/side RNT split squats https://youtu.be/XXY78-Qx5w0
5/side goblet reverse lunges @2X01
3-5 eccentric pull ups



Kip cadence complex
3 sets
2 kip swings + 2 knees to chest + 2 TTB


WOD
"Lunch Box"
30 rounds for time
partner wod "I Go You Go" style
6 cal bike or 100m run
6 wall balls 20/14 or RX+ 30/20
6 DB snatch 70/50 50/35 35/20
6 TTB or hanging knee raises

11.14.2020

Warm Up

2 sets of
2 Turkish get ups each side
10 KB single arm swings
10 MB hamstring curls- feet on the ball, hips up high and then straighten the legs while squeezing the glutes
30 second hollow hold



8:00 EMOM
min 1: 2-3 sets of the kip cadence complex- 2 kip swings + 2 knee raises + 2 ttb
min 2: 10 each side walking lunges
min 3: 20-30 second handstand hold
min 4: 10/side switch lunges- start in squat stance, jump back in split squat stance. Bounce back to squat stance. Repeat with the other leg jumping back in split stance.

WOD
"Taco Cat"
18:00 AMRAP
18 cals row or 14 cals bike
15 wall balls 20/14
12 DB alternating snatch 50/35 35/20
9 TTB- sub in lat pull downs or on the floor KB banded TTB drill

10.09.2020

Warm Up

https://www.instagram.com/p/CC_f2I5FDgk/
3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)


Primer:
3 sets- starting with an empty barbell and adding load each round
2 tall cleans
2 hang power cleans
2 power cleans

1 Kip cadence complex:  2 kip swings+  2 knees to chest +  2 TTB with straight legs  

WOD
"Fibonacci Triad"
For Time
Buy In 800m Run
1-1-2-3-5-8-13-21
power cleans 115/75  95/65   75/55 or use DBs
front squats
TTB
Cash Out: 800m Run

  Arm Pump Finisher

3 Sets

12-15 KB Horn Curls   https://youtu.be/YzTfq9VaQKs

12-15 Tall Kneeling KB Horn Tricep Extensions   https://youtu.be/qRnzxoKhCVU

12-15 KB Crush Grip Floor Press     https://youtu.be/ZqLIdM2xdTE

rest as needed between sets and movements

02.19.2020

Warm Up
2 lengths shuffle
1 length crab walk
1 length perfect stretch walk
then...
front foot elevated drop back lunges x 10/side
lateral box step ups x 10/side
hip bridges -feet on box x 20 reps- tuck in pelvis
empty bar thrusters x 10 reps




Mobility:
open book stretch x 5 reps/side
box stretch x 5 deep breaths
parallette shoulder extensions x 10 reps


TTB drill:  for those with the lat strength and hip flexor strength/flexibility- grip too

https://www.instagram.com/p/B8FjW92AKPV/

Kip cadence complex
Practice this for 3 sets
2 kip swings + 2 knees to chest + 2 TTB


Super Set- build load on both movements
3 sets of
standing landmine press x 6/side
standing landmine twist x 6/side https://www.youtube.com/watch?v=iL700kC_DMI
and
goblet squats x 15 reps


WOD
4 RFT
4 strict pull ups or 3 bar muscle ups
6 devil's press 50/35 35/20
8 TTB or hanging knee raises
10 front squats 135/95 115/75 95/65 (barbell comes from the ground)
15/12 cals row