11.05.2021

Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#



Primer
3 sets
1 clean extension
1 clean high pull
1 hang power clean & jerk
1 front squat
build load from 45%-60% clean & jerk max


Strength (12:00)
Every 2:00 for 6 sets
1 power clean + 1 front squat + 1 jerk
start at 60% and build load


WOD (20:00)

"Ball Be Rollin"

5 sets
every 3:00
5 burpee ball slams 35/25
10 ttb or hanging knee raises
15 wall balls 20/14
max cals row in remaining time
Rest 1:00

10.27.2021

2 rounds
200m run or row
10 each side single leg glute bridges- feet on box
10 KB good mornings
10 clam shell planks/side- on elbow with legs bent at 90 degrees, raise hips and the clam shell


Mobility
A. 10 x cat/camels
B. 10 x child's pose to cobra- keep moving between the two stretches
C. 10 x lat engaged hip hinges- with a band and a PVC on the rig
D. 10 x banded pull throughs on the rig
https://www.instagram.com/p/CONiFj4njxc/


Strength
deadlifts
3 x 5 @ 72.5%
3 x 2 @ 80%, 85%, 90%


WOD
"The Night of the Living Dead (legs)"
4 rounds for time
4 deadlifts 225/185 185/125 135/95
16 wall balls 20/14
24 DUs
directly into...
then max calories row for 3:00

11.18.2020

Warm Up


3 sets of
5 DB RDLs each side @ 3030
5 Cuban press with PVC
5 burpee high jump
5 tuck ups or v-ups



WOD
"Away We Go"
cardio intervals- pick a bike or a rower
6 sets (18:00)
30 seconds max cals
15 seconds rest
15 second max cals
2:00 rest

Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)
Rest 1-2 min between sets

04.06.18

Warm Up400m bike or row

One set of: Banded Monster Walks x 10 steps forward and backward Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

2 set of 15 reps each side with lighter KB weight so you can balance

Half Kneeling bottoms up kettle bell press   https://www.instagram.com/p/BgymK3KjP3v/?taken-by=functional.bodybuilding

Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch-Grip Strict Presses 5 Snatch-Grip Stiff Legged Deadlifts 5 Overhead Squats

Skill: snatch complex

3 sets of 5 reps of the complex

1 power snatch + 1 OHS + 1 squat snatch

set 1 @ 65% for 5 reps of the complex- rest in between reps

set 2 @ 70% for 5 reps of the complex

set 3 @75% for 5 reps of the complex

WOD

16:00 OTM

min 1: 15 SDLHP 75/55

min 2: 15 wall balls to 10' target 20/14

min 3: max cals row

min 4: rest