10.01.2021

Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups


Primer: 2rounds
A. Suitcase RNT reverse lunges 20X1; 6-8/leg

B.  Split Stance Good Morning  3111; 3-5rep/leg; rest 30-60 sec.

Strength

Front Squat @ 20X1; 3,2,2,1,1; rest 2-3mins between sets (Tough sets)
*if you feel good go for a MAX TODAY!

WOD

"Deja vu"

For Time
10-8-6-4-2
power cleans 115/85 95/65 75/55
5-4-3-2-1
wall walks



If Time
Post WOD: shoulders
A. banded pass thrus x 12 slow reps
B. 1/4 Turkish get up x 10/side slow
C. bottoms up KB rack carry x 100 feet each side

09.08.2021

Warm Up
2:00 Cardio
3 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight



Strength
3 sets
A. split stance DB Romanian Deadlift @30X0 x 8-10/leg https://youtu.be/LBzxZCUZrNA
B. bird dog rows x 8 per arm

then...
3 sets

C. DB front rack reverse lunges @20X0 x 8-10/leg
D. Bench plank DB row @20X0 x 8 per arm https://youtu.be/YWEOQPUnAC4


WOD
"KB Chipper"
For Time
Run 200m
50m KB farmer carry 53/35
20 dual KB deadlifts 53/35
50m KB farmer carry
Run 200m
40m KB farmer carry
15 dual KB deadlifts
40m KB farmer carry
Run 200m
30m KB farmer carry
10 dual KB deadlifts
30m farmer carry



Post WOD
Core + Arms
https://www.instagram.com/p/BsLFmekl2Cc/
3 sets of 6-8 reps each

1. Tall kneeling zottman curls
2. Rower pike ups
3. Standing Hammer curl to press

09.06.2021 Classes at 8,9, and 10am ONLY

Warm Up

Shoulder Bulletproofing
3 sets not for time
reverse quadruped crawl x 50 feet
supinated grip 5 second pull up negative + 10 second dead hang x 3
30 second wall handstand hold



Primer
10 wall walks for time
follow the same standard as the Open

WOD
"Shakin' Off the Rust"
For Time
400m run
50 deadlifts 95/65
400m run
35 hang power cleans 95/65
400m run
20 thrusters
400m run

Post WOD
https://www.instagram.com/p/CTN8T4BjR9E/
Pulling Accessory
3 rounds
5 each side banded pulls to the hip
10 banded face pulls
15 each side single arm low band rows