07.10.2022 Beach WOD

Meet at Bush Lake in Bloomington at 9:30am

We will start on the main beach.

4 rounds

2:00 AMRAP

6 burpee plate to overhead

9 plate squats

then swim 150-200m

Rest to regroup and then start the next 2:00

12.017.2021

Warm Up
400m row/bike
10 empty bar good mornings
10 wall supported dead bugs/ side

300m row/bike
10 KB swings

10 feet together air squats

10 single arm KB swing

200m row/bike
10 each side single leg glute bridges


Mobility
A. robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/
B. front rack stretch x 30 seconds
C. Xiaopeng circles x 5 each direction/side

then...
3 x 10 plate squats with good form





Strength: barbell cycling
power cleans

Every 1:00 for 5 minutes
5 power cleans @60%

Every 1:15 for 5 minutes
4 power cleans @70%

Every 1:30 for 4:30 minutes
2-3 power cleans @80%

WOD
"Turn it Up!"
Every 2:30 minutes for 4 sets
40 DUs
2 rope climbs
max reps TTB
Rest 1:00

12.14.2021

Warm Up
6:00 continuous work
10 scap push ups
10 prone shoulder Y raises
10 DB Z-press
row 1:00




Working on form
30 seconds each side banded ankle stretch
then...Super Set
3 x 10 plate squats
3 x 6 each side Cossack squats

Clean Warm Up
3-5 reps of each exercise
clean grip RDL
clean extension
clean high pull
tall clean
push press



WOD
"Shot in the Dark"
10 rounds for time
4 bar facing burpees
3 hang squat clean
2 front squat
1 thruster
RX 135/95 INT 115/75 SC 95/65

12.09.2021

Warm Up
3 sets
10 supinated inverted rows- https://youtu.be/zbLAEQ3e9gw
10 weighted sit ups- hold DB at chest
10 DB box step ups



Primer
2 sets
1. hamstring curls x 20 with band on rig
2. reverse lunges x 8 each side
3. posted single leg RDLs x 6 each side

then...
3 x10 reps plate squats

Strength
Deadlift week 2- this is based on your working max (90% of your max DL)

55%x5

62.5%x5

67.5%x2x10

 67.5%x10+  (have 1-2 reps left in the tank)

WOD

not for time

200 feet KB farmer carry  70/53
40 hanging oblique raises (20/side)

150 feet KB farmer carry

30 anchored feet sit ups or GHD sit ups

100 feet KB farmer carry

20 hanging knee tucks

50 feet KB farmer carry

10 strict TTB or strict straight leg raises

12.07.2021

Warm Up
2 sets
Cardio 1:00- every 20 seconds build intensity
10 inchworms
10 each side single arm KB push press
10 box jump, step downs
Cardio 1:00- different from the first one


Plate squats 3 x 10 reps
3 x 10 banded psoas march


Strength
hip thrusts
3 x 8 reps @ 65% your max deadlift


WOD
"Congratulations"
12:00 AMRAP
8 x wreck bag/sandbag cleans
12 x wreck bag/sandbag squats
30 x Double unders

Post WOD- abs 2 sets
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1. 10 each side clam shell side hip thrusts
2. 10 straight leg sit ups
3. 20 single leg alternating v-ups
4. 20 heel taps
5. 20 alternating deadbugs- legs only, slowly
6. 20 tall plank cross body mountain climbers
7. 10 ab roll outs- use a scooter or the barbell