04.05.2023

Wendler Week 4- deload
Bench press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

ring skills
A. tempo ring rows x 6-8 reps @3111
B. top of ring dip lock out hold x 15-20 seconds
C. bottom of the ring dip hold x 10-15 seconds.
D. banded ring dips x 10
 https://youtu.be/9-pqYcvtXRo
 
WOD
"Motto"
3 rounds for time
2 ring muscle ups
12 hang power snatch 115/75
18 box jumps 24/20"

12.30.2022

Warm Up
2 sets
1:00 jumping rope
banded monster walks x 10 each direction
1:00 bike
banded lateral walks x 10 each direction
single leg support squat and hold x 4 each side @4311- hold onto the rig and slowly lower yourself, focusing on knee traction.  Only lower as far as your hips allow without rounding your low back.

 
Mobility
banded ankle stretch x 30 seconds each side
slow touchdown squats x 8/side
single leg glute bridges on foam roller x 10 each side



Strength
back squats
10:00 EMOM
2 reps @ 33X1
min 0-3 @ 60%
min 4-7 @70%
min 8-9 @ 80%
 
 
WOD
"Clean Sets"
5 rounds for time
40 DUs or 80 singles
3/2 ring muscle ups
6 burpee box jump overs  24/20"
8 power cleans 115/85  95/65  75/55
Rest 2:00
 
 

11.12.2022 Partner WOD

Warm Up
300m row
thoracic flow
then
60 seconds plank hold- moving in slow circles to warm up wrist/shoulders
5 scap push ups + 5 push ups
3 wall walks
4 each side single leg squats with support

Shoulder warm up
3 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each


WOD
"Ringer"
with a partner- partition as desired
For Time
150 wall balls 20/14
300 DUs or 600 singles
30 ring muscle ups or 60 C2B pull ups

07.04.2022 7,8 or 9am classes today

Warm Up
2 sets

1:00 cardio choice
45 seconds single unders
4 each side perfect stretch
10 each side DB high pulls
10 each side DB Arnold press
30 second deep squat hold



Strength
Back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 85-90%
2 sets of 8 reps @ 70%



Minnesota Mash-Up- Granite Games Semi-finals

For Time:

10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk

Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20

10.27.2020

Warm Up
2 rounds
2 KB/DB cleans right
2 KB/DB single arm rack lunge right
2 KB/DB single arm thruster right
repeat all on left side
then
10 push ups
20 jumping jacks


Barbell warm up/primer
5 clean grip deadlifts
5 muscle cleans
5 front squats
5 hang power cleans
5 hang squat cleans
5 push presses
5 split jerks
all with an empty barbell



Strength
Every 2:00 for 12:00, complete
Power clean + Mid-thigh power clean + Jerk
build to a heavy in the complex


WOD
"Haunted"
16:00 AMRAP
3 ring muscle ups/6-8 ring rows/ 6 ring dips
6 clusters 115/75 95/65
9 box jump overs 24/20"

ring muscle up drill for those who don't have the whole movement
https://www.instagram.com/p/CC1S3pGgFZ7/

01.27.2020

Warm Up

2 rounds
200m row or bike
Hip hurdles x 5 each side
hip hurdle double leg over the KB x 5 each side
 
then....

Perfect stretch walk x 25 feet
Crab walk x 25 feet
Scap pull up x 5
Kip swings x 5


Mobility  (5-6:00)
2  rounds of:  grip strength drill:  15 seconds forward roll + 15 seconds backwards roll  + rest  https://www.instagram.com/p/B7XXDroAGbX/
box stretch x 1:00- focus on exhaling as you stretch
parallette shoulder extensions x 10
wall taps (or in a plank) x 5 sets each side https://www.instagram.com/p/B6ibljCnSwx/


Skill: cleans
Every 90 seconds for 9:00
power clean with a 3 second pause at the knee x 2 reps
set 1 @65%
sets 2-3 @70%
sets 4-6 @ 75%
*during rest time warm up for gymnastics in the wod



WOD
For Time
10 power cleans 135/95 + 2 ring muscle ups or 2 C2B pull ups + 2 dips
8 power cleans 145/105 + 4 bar muscle ups or 4 strict pull ups
6 power cleans 155/115 + 6 C2B pull ups or 6 kipping pull ups
4 power cleans 175/125 + 8 strict pull ups or 8 ring rows
2 power cleans 185/135 + 10 pull ups or 10 banded knees to elbows - on the floor https://www.instagram.com/p/B0RxrD4Ad2h/

01.24.2020

Warm Up
2 rounds

10/8 cals bike or row
perfect stretch walk x 25 feet
inchworms + push up x 5
bird dogs x 5/side
single leg glute bridges x 10/side
hollow body hold x 20 seconds
get ups- row to a two foot pistol and stand up x 5


Mobility:
parallette shoulder extensions x 10 reps
banded overhead tall kneeling hold x 15 seconds and then press down to reset x 5 sets
https://www.instagram.com/p/B6ibljCnSwx/
wall taps (or in a plank) x 5 sets each side https://www.instagram.com/p/B6ibljCnSwx/


Primer:
Ring support hold x 10 seconds
5 Ring rows
5 Snap pulls
5 Ring swings


or for pull ups
5 scap push ups
5 scap pull ups
3 eccentric pull ups
3 ring rows


WOD
3 RFT
5 Deadlifts 225/155
3 ring muscle ups or 3 strict pull ups + 3 dips
5 Deadlifts
10 box jumps 24/20"



Post WOD
4 sets
50 foot sand bag carry
5 sandbag over the shoulder
45 second wall sit