01.05.2022

Warm Up
2:00 cardio
then
2 sets
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans

Strength
8 sets
clean + hang clean + jerk
set 1-2 @60%
set 3-4 @ 70%
set 5-6 @ 75%
set 7-8 @ 80%


WOD
"The Thing Is..."
For Time
2 rounds
200 feet weighted carry- choice object, sandbag, KB, DB, farmer carry handles
50 landmine twist (25/side)
40 landmine Z-press (20/side)
30 landmine upright rows (15/side)
10 landmine Turkish sit ups (5/side)

07.29.2020

Warm Up
3 sets
10 single leg hip thrusts + 10 second isometric hold at the top Right side
10 single leg hip thrusts + 10 second isometric hold at the top Left side
15 second superman hold
15 second star plank R
15 second star plank L
rest and repeat



Strength
3 sets

A1. landmine deficit RDL x 6/side @3010
A2. single arm DB Arnold press x 8-10/side @2110

B1. landmine twist x 6-8/side
B2. suitcase long step walking lunges x 7-8/side @30X0



WOD
"Peaches"
5:00 AMRAP
2-4-6-8-10...
single arm DB hang clean & jerk
20 DUs in between each set

Rest 2:00

5:00 AMRAP
2-4-6-8-10...
single arm DB squat clean- DB on the right for 1 rep, then on the left for 1 rep
10 jumping lunges between each set
 

03.19.2020 WOD + At Home

Warm Up
2:00 cardio choice
2 rounds:
10 cycle squats- place a 10/15# plate on floor- heels on the plate and squat with tempo- 31x1
15 banded lat pull downs
2 rounds:
PVC pass thrus standing, bottom of squat and prone x 5 each
PVC OHS x 15
10 bird dogs



Mobility:
QL walks https://www.instagram.com/p/B8KaFgxljE-/ x10 reps each direction
hip hurdles with KB on floor leg moving around x 10 each leg
thoracic rotations x 5/side
deep squat rotations x 5/side



Super Set 3 sets of
landmine RDL x 8/side
landmine twist x 10 each side
build load from one plate added to barbell

WOD
3 rounds
14 Single arm DB OH walking lunges (7/side)
10 DB front squats

rest 2:00

30 Renegade rows 50/35 35/20 (row right, row left, push up)

directly into
3 sets
30 seated low banded rows- band is chest height and you row like on a rowing machine
30 banded tricep push downs

At Home WOD
You can do all the gym wod with the exception of the banded work.

ABs or at Home WOD no equipment
20-15-10-5
hollow rocks
shoulder taps in a hollow position
run 200m after each set