03.11.2023 Partner WOD

WOD
"Batman and Robin"
with a partner- you go, I go style (partner must complete a full round before switching)
10 rounds
6 power cleans
6 front squats
6 shoulder to overhead
Weights:  135/95  115/75  95/65

then 
100 cals row or 80 cals bike

then
10 rounds
6 power snatch
6 overhead squats
6 alternating back racked lunges (3/side)
Weights:  115/85  95/65  75/55

06.03.2022

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

Mobility Primer
3 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip

B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.


C. 5 x each side squat Ys. With light plates, sit in a deep squat, and raise each arm one at a time into the Y position.


Running warm up
Skips A, B, C

4 x 25m pick ups


WOD
"Nancy"
5 Rounds for time
400m run
15 OHS 95/65

01.01.2022 New Year's Day 8,9, and 10am

Warm Up

2:00 cardio

50 feet spiderman + reach
30 seconds each side Samson stretch
20 air squats- focus on tempo @21X1
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box


Mobility
2 sets
box stretch with PVC x 5 exhales
3 eccentric pull ups
Kang squats x 5 reps




WOD
"New Year's Day Throwdown"
Team of 3
each person completes 5 rounds switching off each minute
15:00 EMOM
5 thrusters 95/65 75/55 45/35
5 TTB or hanging knee raises
max cals bike



Part 2
12:00 time cap- each person lifts their heaviest complex
Complex
1 snatch
1 hang snatch
1 overhead squat
*snatch can be squat or power
*team score is total of the 3 max lifts

08.27.2021

Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/▪️Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

50m each side


▪️Cross Walk- keep these light with lats and scaps pulled down and elbows straight

100 feet in total


▪️Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

15 reps


▪️Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

15 reps


▪️Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can
15 reps each side


Mobility
5 deep squat progressions
30 second deep squat hold
Z- press variations- use the thin orange bands https://www.instagram.com/p/CERti3FJf51/
1. banded Z- press x 6-8 reps
2. Z face pull Y press x 6-8 reps
3. Z position external rotation x 6-8 reps




Strength
A. snatch press in the receiving position OR deep squat + press with one KB if the sots press is too much
3 sets of 5 reps- light load to work on positioning
B. snatch balance
4 sets of 3 reps- build load from part A.
C. snatch lift off + snatch
work for 6 sets to build load with a snatch lift off (the beginning of the snatch to the knee) + 1 rep snatch


WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55

07.08.2021 "Nancy"

Warmup
3 sets
5 half kneeling bodyweight windmill
30 tall plank shoulder taps
10 beast to alternating leg through
30 second bent hollow hold with single leg extended (switch every 5 sec)

Strength
3 sets
A1. DB bench press@ 2020 x 8-10 reps
A2. DB pull over @ 2020x 8-10 https://youtu.be/owr5y-s6-Qk

3 Sets
B1. T-bar row @10X1 x 5.5.5 first set of 5 reps is the heaviest. Then unload for the next two sets of 5 reps https://youtu.be/-4DgImN_G7o
B2. Wide grip pull ups x 4-6

WOD
Nancy
5 rounds for time
400m run
15 Overhead Squats 95/65

01.23.2021

HOT START
warm up
4-6-8-10-8-6-4
snatch grip RDL
hang muscle clean
press from behind the head
(shoulder tap R +knee to elbow R + shoulder tap L + knee to elbow L) =1 rep

WOD
"Jam" from the Jam Method
For Time
every 2:00, starting at 2:00, complete 4 bar facing burpees
20 burpees
30 OHS
30 power snatch
30 front squats
30 push press
30 hang squat cleans
20 burpees

RX 115/75
IN 95/65
SC 75/55



Core Finisher

3 sets
contralateral single arm single leg plank 20sec/side
(push up + tall plank knee to elbow R + tall plank knee to elbow L) x 6-8 reps
30sec hollow body hold

07.24.2020

Warm Up
2 Rounds For QualitySpiderman lunge + reach  x 5-7 each sideSide Plank on Elbow x 20 seconds per sideCrab Walk x 20 secondsSamson Walking Lunge x 5-7 each side

Mobility
8 deep squat progressions
10 wide stance rock backs   https://www.instagram.com/p/B9w3ceHnYnG/
8/side child's pose with arm lifts


Burgener Warm up
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)


Strength

On the 2:00 x 4 sets
1 low hang snatch pull

1 low hang snatch high pull
1 low hang squat snatch
1 OHS
start @ 40% and build to 55%

then..
5 sets of
1 low hang squat snatch
1 OHS
all sets at 65% 1RM snatch


WOD
"Rent is Due"

5 rounds for time
alternating DB snatch x 10 reps (5/side)
OHS with barbell x 10 95/65 75/55
box jumps x 10 24/20"