04.25.2023

Strength
Wendler week 3 cycle 2
Deadlifts
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
WOD
"Sled Dogs"
16:00 AMRAP
50 feet farmer carry walking lunges (25 feet out and back)  50/35  35/20
10 x renegade rows - row right, push up, row left, push up   50/35  35/20
50m sled pull- pylon and back
200m run

04.18.2023

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side


then
https://www.instagram.com/p/Cq6Y_50LjNh/

D. DB external rotation x 15 reps each side

E. DB Powell raise- on floor x 15 reps each side

F. Prone Y raises x 15 reps


 
 
 
Strength
Wendler week 2 cycle 2
Strict Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%



WOD
"Sled Dogs"
16:00 AMRAP
50 feet farmer carry walking lunges (25 feet out and back)  50/35  35/20
10 x renegade rows - row right, push up, row left, push up   50/35  35/20
50m sled pull- pylon and back
200m run

12.05.2022

Warm Up
2 sets
1:00 jumping rope or jumping jacks
banded walks x 10 rep each direction
1:00 bike or row
banded air squats x 20 reps
100 feet farmer carry


Mobility
A. *single leg support squat hold x 7 each leg @ 3211
B. 90/90 hip switches x 10 each leg
C. perfect stretch x 4 each side


*hold onto the rig and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your lower back

Strength
3 sets- super set
A. barbell hip bridges x 8 reps @ 70-75% DL max
B. hack squats x 6 each side @2211 https://youtu.be/MdYqhUKWLIE

WOD
"28"
12:00 AMRAP
bike 7 cals
renegade rows x 7
row 7 cals
DB push press x 7

12.01.2020

Warm Up
2 rounds10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions



Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps

Strength
4 sets
A. staggered stance RDL x 10 reps @ 3110
use 2 DBs or hold one opposite side you are working (5/side)

B. DB or barbell Z press x 8 reps @3120


WOD
"Speed Demon"
4 rounds

10 box jumps or step ups
8 renegade rows
10 pistols
8 devil's press
Rest 2:00
*record each interval

Cool down
cat/camels x 5
twisted cross x 1:00 each side
child pose with lat stretch x 1:00 each side

11.05.2020

Warm Up
2 rounds
10 single leg glute bridges
10 skaters with a 2 second pause on the landing
10 light DB high pulls from the tall position
one round each side of the DB complex: 2 DB windmills + 1 DB single arm OHS + 2 DB single arm press in squat


Mobility
https://www.instagram.com/p/BwkLxo5gyDQ/

3 sets of
Hip Flexor kicks - 5 reps each leg

RNT (Reactive Neuromuscular Training) split squat x 6-8 per side

start with no weight and try to build light DB load each hand https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding

**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Squatober Day 9

Back squat
3 reps @ 60%
2 reps @ 75%
3 reps @ 70%
2 reps @ 85%
2 reps @ 80%
1 rep @ 90%



WOD (12:00)

"Water Proof"

3 rounds

1:00
gorilla rows x 7/side 50/35 35/20
max reps anchored sit ups until time expires
Rest 1:00


directly into...
3 rounds
1:00
renegade rows x 5 reps 50/35 35/20
max reps weighted steps until time expires
Rest 1:00

06.06.2020 George Floyd

In Memory of George Floyd

For Time

25 renegade rows
50 DB deadlifts or barbell
50 sit ups
50 box jumps
50 DB floor wipers -25 each side
50 single arm clean & jerks or barbell C & J
25 renegade rows

04.27.2020

warm up
3 rounds
10 lateral hops over DB
20 alternating DB Cossacks- 10 each side10 Bulgarian split squat jumps- 5 each side
10 Kang squats



Mobility
Bird Dogs x 10 reps
Hip bridge  hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&


then

Core Conditioning

4 rounds (4:00 each round)
30 second hollow rock
30 second plank
30 second side plank right
30 second side plank left
30 second hollow hold1:30 rest



WOD
"Twenty Nine"

4 Rounds for Time
21 KB and DB swings
8 renegade rows- row + row + push up