11.09.2021

Warm Up
2 sets

40 single unders
30 second wall sit
20 abmat sit ups
10 glute bridges


Mobility
A. deep squat + walk out to plank and back x 8 reps
B. thoracic rotations x 6/side
C. prone table top stretch x 30 seconds


Strength
3 sets
A. Single arm DB high pull x 8 per side
B. Landmine deficit RDLs x 8 per side @3X01

3 sets
C. Single arm landmine kneeling press x 8 per side
D. Landmine goblet kneeling press x 8
E. Landmine clean + rotation x 6 per side https://youtu.be/z1xow-7R4GA


WOD
"Point Break"
9-7-5-15-12-9
front squats 135/95 115/75 95/65
TTB or hanging knee raises

09.27.2021

Warm Up
2 rounds
10 cals row or 8 cals bike
20 banded pull aparts
10 dual DB high pull to press https://youtu.be/ux3Mwsa_KoU
15 DB bench pull overs https://youtu.be/owr5y-s6-Qk



Strength
3 sets
A. barbell hip thrusts x 8 @20X1
B. landmine deficit RDLs x 8/side @20X1
C. landmine half kneeling press x 8/side @20X1



WOD
"Apple Pie"
3 rounds
12 wall balls 20/14
6 devil's press 35/25 30/20
Rest 2:00
then
for time
30 wall balls 20/14
18 devil's press 35/25

06.21.2021

Warm Up
2 rounds
60 seconds rowing
20 tibialis raises
10/side tall plank psoas march https://youtu.be/9RVql3EcfUk


Strength
3 sets
A1. landmine deficit RDL x 8/side @31X1
A2. single arm DB push press x 8/side @4X11

B1. landmine bent over rows (meadow row) x 10/side @21X1
B2. landmine snatch high pulls x 10/side @11X0

WOD
"Unforgettable"
12-9-6
OHS 115/75 95/65 75/55
box jump overs 24/20"
400m run after each set


Post WOD- not timed
25 ring face pulls https://youtu.be/yQQJCh4Hs1s
25 high to low banded chop L https://youtu.be/ivziZev2BzA
25 ring skull crusher https://youtu.be/TBpCmiRfY9U
25 high to low banded chop R

02.03.2021

Warm Up
2 rounds
10/side MB rotational throws
10 MB hamstring curls
10 straight leg jumps to 1-2 plates https://www.instagram.com/p/CJ_UC-kAMnb/
10 band pull aparts each direction- horizontal, diagonal and overhead



Strength
3 sets
A. suitcase RNT split squats @20X1; 5-6/leg
B. deficit landmine single leg RDL @31X1; 5-6/leg

Burgener Warm Up


1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall cleans 2",4",6" full squat


WOD
"4th Down"
10:00 EMOM
hang squat clean + squat clean
build each minute

at 13:00 on the clock
60 wall balls for time

01.05.2021

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press
5/side DB high pulls
5/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



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

At Home Strength- complete the same movements with a single DB

WOD
"Triple Crown"
3 rounds for time
40 DUs or 80 single unders
30 KB swings 53/35
20 alternating DB snatch 50/35 35/20
10 HSPU -sub box piked
20 min time cap

10.28.2020

Warm Up

PVC Pipe Pass Thrus x 15 reps
and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
 

Mobility
https://www.instagram.com/p/CGZ_pbPhYkj/
A. tall kneeling snow angels against the wall x 8 reps- little to no load


B. tall kneeling pulsing Y's against the wall x 5 reps- one rep is moving from arms at the side to arms up to the Y position and back down.

C. Shoulders- 10 reps of each
https://www.instagram.com/p/CERti3FJf51/ 
A.  Z- press external rotations
B.  Banded Z-press
C. Z Face pull Y press




Strength

3 sets
A. landmine single leg deficit RDLs x 8/side @ 31X1
B. single arm DB high pulls x 8/side - use heavier load than last time

3 sets

C. half kneeling barbell strict press x 4-5/side @ 21X2
D. goblet 1 1/4 squat x 8-10 @2111




WOD

"Freddy's Revenge"
5 RFT

5 Shoulder to overhead
10 burpees
155/105 135/95 95/65

10.01.2020

Warm Up
3 rounds
prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/
glute bridge DB press x 10 each side
spiderman lunges + reach x 5 each side
tall kneeling body weight windmills x 5 each side

Mobility
Jefferson curls x 10 slow
90/90 hip switches x 8 each side
hip hurdles x 8 each side
KB/DB good mornings x 10 slow 

Strength
3 sets
A.  deficit landmine single leg RDL @ 3101 x 8-10/leg
B.  single arm DB high pulls x 8-10/arm


WOD
"Bar Down"
4 rounds for time
Run 200m or row 300m or bike 12/10 cals
deadlift x 15 reps 185/135
HSPU x 10
rest 2:00
*record each split and record final wod time including the rest, except for the last 2:00