12.30.2021

Warm Up
2 sets
10/7 cals row
5 donkey kicks to burpee- in a tall plank, shoot your feet back to the top of the box and then shoot them back underneath you to stand up from the plank
10-20 Double unders
30 second handstand hold



Primer
3 sets
12 landmine strict press right
12 landmine snatch high pull right
12 landmine meadow row right
repeat all on left side


WOD
"Circles"
For Time
3 rounds
20 DUs
2 wall walks
8 burpee box jump overs 24/20"
Rest 1:00

2 rounds
30 DUs
4 wall walks
10 burpee box jump overs 24/20"
Rest 1:00

1 round
40 DUs
6 wall walks
12 burpee box jump overs 24/20"

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

12.02.19 Diane

Warm Up
3 rounds
8 Cossacks/side
8 sumo inchworms + push up
10 goblet good mornings
30 second handstand hold



Skill: landmine press
4 sets of 8 reps/side
build load

in between rounds of landmine press, complete:
1. banded pull aparts
2. shoulder taps
3. empty barbell Kang squats https://www.youtube.com/watch?v=p2cQp1aAWjc



Deadlift warm up
https://www.instagram.com/p/B5NpH0qAm_d/

Teach form with hip hinge drill: https://www.instagram.com/p/B2IOZY3HE72/
partner up- on the wall with a MB, alternate with your partner 7 good reps x 3 sets


WOD
Diane
21-15-9
Deadlifts 225/155 135/95
HSPU- sub hand release push ups or box hspu

08.12.19

Warm Up https://www.instagram.com/p/B0_IjhGlR2g/?utm_source=ig_web_copy_link

Row 300mQuadruped Plank Scapular Push Ups x 12
Psoas March 30sec- with yellow mini-band
Plank KB Pull Through x 10/side
50 feet Dual KB Overhead Carry x 2
+
Lunge Matrix Work - in your socks or bare feet spend 5mins exploring different lunge positions. Lateral, 45 degrees, forward, backward, hands up, hands down, upper body twist, etc. Feel connected to the floor.



Mobility: https://www.instagram.com/p/B01JwR7AYJk/?utm_source=ig_web_copy_link
THE FONZ:
-A great way to work on internal & external rotation while also working on thoracic spine strength and extension.
•Start with thumbs up & keep them up as long as you can.
•Then turn thumbs inward as you guide thumbs towards your back.
•Return the same way


Banded posterior ankle distraction x 45 sec each side https://www.youtube.com/watch?v=me8xYaHgOF4



Skill: every 90 seconds for 6 sets (9:00)
station one: pistols https://www.instagram.com/p/B0vv2Qjgget/
a. feet together - two legged pistol squat
b. toenail spot
c. single leg ankle spot
d. narrow squat to single leg stand
e. pistols

station two: landmine press
5 reps each side that are challenging


WOD

endurance metcon wod
3 rounds
21/15 cal row
75 DUs or 150 singles
then directly into:
3 rounds
20 DB snatch 50/35 35/20- alternating 10 each side
12 lateral burpees over the DB

06.11.19

Warm Up
10:00 increasing pace on the row/bike each round
10/8 cals row or bike
100 feet bottom's up KB carry single arm


Mobility:
2 rounds:
5 yoga push ups- plank to up dog and then to down dog
5/side front plank arm march- plank on elbows and extend one arm out at a time
5/side banded row, extend and press- attach band to rig or step on a thera band

Skill: 10:00 EMOM
min 1: gymnastics choice- working on the negative part of your movement
min 2: landmine press x 4-6 reps/side

*ideas for negatives= push ups, pull ups, ring dips, muscle ups, handstand push ups,


Then..
Hang Power Snatch (8×2)


EMOM for 8 Minutes
2 Hang Power Snatch @ 50%-70%



WOD
For Time

10-8-6-4-2
Hang Power Snatch @ 50%
100m Sprint

Goal: 5-7 Minutes

Cap: 9 Minutes

04.24.19

Warm Up
2 rounds
300m run or row
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause

Mobility
Shoulders: parallette shoulder extensions x 10

SI joint: https://www.instagram.com/p/Bvxz5Xxj4Yf/ (the first few moves here)
1. knee to chest with other leg straight out x 30 sec/side
2. lying on floor number 4 stretch x 30 sec/side
3. prone quad stretch x 30 sec/side
4. multi-planar hip flexor stretch x 5 reps each angle/side

Skill: landmine press
3 sets of 8 reps/side
build load


WOD
4 RFT
200m farmer carry
10 tire flips

Rest 3:00

400m run for time

Rest as needed

Take your 200m split time from your 400m run for time.
Complete 4 rounds of sprint to the fence and back
Your times on these sprints should be faster then your 200m split!!
Rest is 2:1

04.02.19

Warm Up
Bike or row 5:00 easy pace
 every 1:00 come off the bike/ row and complete 5 push ups
 
Mobility:
Banded Pec Stretch - hold this position for 1:00 https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list=
T-Spine Opener - do this with a foam roller and the post of the rig- pulse the hips 15 reps
Single-Arm Hang from Bar x 30 seconds each arm https://www.youtube.com/watch?v=TjfoE8n5Yeo&feature=youtu.be


Mobility: shoulder flow https://www.instagram.com/p/BiPe2a0h40w/


Skill: landmine presses
primer- https://www.instagram.com/p/BvNkGj8ls_A/
landmine plyo- press x 8 reps each side with an empty bar
then

3 sets of 8 reps landmine press- building load



WOD
AMRAP 7:00
Row 250m
1 rope climb
10 KB swings 53/35

Rest 1:00

AMRAP 7:00
Row 250m
10 push ups or handstand push ups
10 wall balls 20/14