09.26.2023

Toes to bar skills- follow the steps below after watching the video


https://www.instagram.com/p/B2qU2QHgG3x/
 

• kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position.  Push down on the bar. x 5 reps

• kip shape drill with a band x 5-8 reps 

• kip swings x 5 reps- no assistance 

• knee raise drill from box x 10 reps

• toes to PVC pipe for targe
  

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep

WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats  150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run

07.27.2023

Mobility
A.  Banded hollow I Y x 20 reps
keep wrists straight.  Pull up to the I then to Y. Keep rib down. No arching.
B. gymnastics position- hollow hold + arch hold
C. kip shape drill on the rig- use a box at your feet.  x 5 reps for 2 sets
Hang from rig. Hit the holllow. Hit the arch.  
D. kip swings- shoulder driven movement.  30 seconds x 3 sets

WOD
"You have Rest!"
24:00 EMOM
min 1- 15 wall balls 20/14
min 2- 8 chest to bar pull ups/pull ups/4 eccentric pull ups
min 3- 14/12 cals bike
min 4- rest

04.07.2022

Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold



Lats to Fly
A. 2:00 of the 3 position arch- this is for quality, not quantity. Prone with arms and legs extended. Lift the opposite arm and leg each side then lift all limbs together. 1 rep= opposite, opposite, together

3 sets
B. 30 seconds kip swings
C. single arm banded lat pull downs x 15 each side


WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round

09.07.2021

Warm up
2 sets
5 yoga push ups
5/side underswitch to crab reach https://youtu.be/Yrgx959kdME
5 deep squat progressions
10 each side tall plank shoulder taps


Strength
Bench Press
5-4-3-2-1
start at 65% and end somewhere between 90-95%

Primer
5:00 EMOM- build in load to a little over wod weight
power clean
front squat
2-4 kip swings or 2 kip swings + 2 air chair swings



WOD
"Orange Crush"
5 rounds for time
12 power cleans 135/95 115/75 95/65
9 TTB or hanging knee raises
6 front squats
3 bar muscle up or 3 c2b pull ups or 3 strict pull ups

10.12.2020

Warm Up
3 rounds
10 split squats each side- elevate rear foot on plate
10 lateral step downs each side- from a box
10 hip thrusts + 20 second isometric hold

Strength

Squatober day 2
Back squat
3 sets x 10 reps @ 50%
4 sets x 7 reps @ 60%
5 sets x 4 reps @ 70%



WOD
"Fast and Furious"

5:00 AMRAP
2-4-6-8-10...
DB hang squat cleans 50/35 35/20
5 cals bike or row

directly into....not for time
3 rounds
20 hollow rocks
10 kip swings on pull up bar
*if not ready to kip swing, then hollow hold on pull up bar for max time