11.25.2022 7am and 8:30am ONLY

Warm Up

Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel




WOD
"The 12 Days of Thankfulness"- brought to you by Invictus


1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)

Intermediate/Scaled Version
1 250 Meter Row
2 Banded Chest to Bar pull ups
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Piked HSPU from a box or floor
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Hanging Knee Raises
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)

08.28.2020

 Warm Up: 
3 Sets Not For Time 
5 Half Kneeling Single Arm Bottom Up KB Press/arm 
20sec Side Plank/ side 
30sec Dead Bug- move legs out and back slowly 
*Move with purpose and focus - build a little weight on your press 

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly 

then.. 
Banded good mornings with squats. - Use a red, blue, or black band- something stronger
Do 5 reps good mornings + 5 reps squats for 3 sets 

WOD
"Complex"

20:00 AMRAP
200m Run 
1 Curtis P (1 Power Clean + 1 Lunge/Side + 1 Push Press)   96/65   75/55
1 Man Maker (1 Push Up + DB Row + 1 Push Up + 1 DB Row + 1 Squat Clean Thruster)  40/30  35/20  25/15

*Add 1 rep to each every round
ex. 200m Run, 1 Curtis P, 1 Man Maker. 200m Run 2 Curtis P’s, 2 Man Makers, 200m Run 3 and 3 and so on

05.05.2020

Warm Up
2 rounds
10 Kang squats
5/side half kneeling strict press
10 slow to fast squat press out- once at the bottom of the squat, press out a weight from the chest
5/side single arm DB or KB swings

Mobility
10 mountain climbers- slow and stretchy
20 second hollow hold
9/side bird dogs- slowly
20 second hollow hold
5/side push up T's
20 second hollow hold


Strength
16:00 EMOM

min 1- 10 glute bridge walk outs

min 2- 45 second hold of your choice
min 3- 10 narrow grip inclined push ups with a 2-3 second descend
min 4- 30 second hold of your choice

WOD
"One Around"
For Time
10 man makers* check notes
20 DB deadlifts
30 alternating DB snatch
40 single arm overhead walking lunges- 20 each side
50 DB swings

02.14.2020

Warm Up
3 rounds
50 single unders
2 TGUs each side
10 total over/unders on a racked PVC or a band across the J hooks
10 each side landmine  twist https://www.youtube.com/watch?v=iL700kC_DMI


Mobility:
https://www.instagram.com/p/B2jpDNhAcdv/
A.  Squat Y's x 8 each side with no more than 5# plates
**Big key with this one....don't rotate your back as your arms lift up. Keep all the work on the shoulders.⁠

https://www.instagram.com/p/B4Pph68nrr2/?utm_source=ig_web_copy_link

B.  T-spine straight arm stretch x 5-8 reps
C.  Bent arm touch to the upper back x 10 reps


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat Skill: clean & jerk  (11:00)

A. EMOM 3:00 tall clean x 2 reps - build over the 3 sets
B. E2MOM 8:00 (4 sets)  3 cleans + 1 jerk
sets 1-2 @ 65%
sets 3-4 @ 70%
perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk

WOD
Buy In: 9 man makers   50/35   35/20
21-15-9
clean & jerk 95/65   75/55
pull ups- sub banded strict pull ups


Post WOD: core
:20 V-up
:10 Rest
:20 Alternating Single Leg V-up
:10 Rest
:20 Sit-up
:10 Rest
:20 Sit-up
:10 Rest
:20 Hollow Rock
:10 Rest
:20 Hollow Rock
:10 Rest
:20 Flutter Kick
:10 Rest
:20 Flutter Kick

12.06.19

Warm Up
3 rounds- increase speed on the row by round
200m row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up



Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo


Skill: back squat day 8
3 reps @ 55%
3 reps @ 60%
3 reps @ 65%
3 reps @ 70%

in between sets - during the 2 1/2 minutes of rest, complete 5 reps each side RDLs- light

WOD
4:00 AMRAP
max reps man makers 40/25 35/20

rest 3:00

3:00 AMRAP
max reps devil's press 40/25 35/20

rest 3:00

3:00 AMRAP
max distance dual KB overhead carry - athlete choose load