01.30.2023

Super Set x 3 rounds
A.  landmine RDLs x 10/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps



WOD
"Jack Daniels"
With 2:30 on the clock for 4 sets
20/15 assault bike or 18/13 echo bike cals
50 feet farmer carry walking lunges
max reps dual DB devil's press  
Rest 90 seconds
Weights  50/35  35/20

12.19.2022 Member of the Month

Warm Up
2 sets
2:00 cardio
10 steps DB death march
*4-point hops x 7 per leg
10 reps DB high pulls
5 wall slides

Strength
3 sets of
A. landmine RDLs x 6 each side @31X1
B. landmine bent over rows x 6 each side @31X1
then
3 sets of
C. 5 ring rows- hardest possible
D. 15 feet handstand walk or 25 feet scooter walks


WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"

04.28.2021

Warm Up
3 sets- empty barbell
20 jumping jacks
5 muscle snatch
5 hang power snatch
5 snatch grip push press
5 snatch balance



Mobility: shoulders
3 rounds
5 x prone swimmers
10/side x shoulder taps
15 x banded high pulls



Strength
3 sets
landmine deficit RDLs x 8/side @31X1
chainsaw rows x 8/side @ 2X11- heavy DB


https://youtu.be/_yqwbwHoSDI
snatch 1:00 video


WOD
"Paradise City"
3 rounds| each for time
9-6-3
hang power snatch 95/65 75/55 45/35
bar facing burpees
Rest 3:00

03.30.2021

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press5/side
DB high pulls5/side
DB strict press
2 strict pull ups


Glute Focus- one round
10 banded clam shells/side
10 banded donkey kick backs/side
5 banded cha cha/side https://youtu.be/3SOcMYQWbDU

Handstand cues
1. hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. ribs neutral
7. glutes squeezed


Strength
3 sets
A. landmine deficit RDLs x 8/side @31X1
B. landmine press x 8/side @ 2X11
C. handstand hold x 20-30 seconds


WOD
"Christine"
3 round for time
Row 500m
12 deadlifts at body weight
21 box jumps 24/20"

08.01.19

Warm Up
75 DUs or 150 single unders
3 x DB complex
50 DUs or 100 single unders
3 x DB complex
25 DUs or 50 single unders
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).


Mobility:
Abduction bias RNT goblet squats x 10 reps each side https://www.instagram.com/p/BzGI8fpFW0C/ (1st video)

Hip flexor kicks x 10/side https://www.instagram.com/p/BwkLxo5gyDQ/

Cossack squats x 10/side- low with a 1-3 second pause


Skill: Landmine RDLs
3 sets of
10 each side single leg landmine RDLs with added weight to bar
https://www.bing.com/videos/search?q=landmine+rdls+marcus+filly&view=detail&mid=D26E82FC61AF396CF817D26E82FC61AF396CF817&FORM=VIRE


WOD
2 RFT
75 air squats
10 sandbag cleans- heavy 70/50 wreck bag or 150/100 Rogue bag
50m sandbag carry- bear hug