08.17.2022

Warm Up
50 single unders
5 each side Cossack squats
45 seconds wall sit
30 handstand hold


then
3 sets
10 Russian baby makers
10 DB/KB deadlifts
10 DB/KB strict press
5 calf eccentrics each side


Primer
3 sets
A. hanging scap pull ups x 10
B. hollow sliders- feet on a scooter or the rower seat, open and close shoulders to gain movement, do not bend or pike at hips. No sagging midline. x 10 reps




WOD
"Lake Monona"
4 rounds for time
50m farmer carry 53/35
10 single arm KB hang clean & jerk 53/35
50 m farmer carry
Rest 1:00


4 rounds for time
50m sandbag bear hug carry
5 x sandbag ground to shoulder
50m sandbag bear hug carry
Rest 1:00

03.14.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
2 sets
landmine RDL x 8 on the right
ring rows x 10 @3111
landmine RDL x 8 on the left
hollow hold x 30 seconds



WOD
"Trouble"

Every 3:00 for 15:00
200m row
5 sandbag squats
5 sandbag ground to shoulder

then...

5 rounds for time
20 anchored sit ups or GHD
10 DB bench press- athlete chooses the load
*goal is unbroken on both exercises


Body Maintenance
2-3 sets
10 each side banded pallof press
8 each side bird dog rows
30 seconds each side plank each side

12.10.18

Warm Up
Every 3mins x 4 sets:
Assault Bike 10/8 Cals
10 Single Leg Cone Touches/leg
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L 

 
Mobility:

Three sets of:
Reverse Snow Angels x 20 reps- lay prone and do the arms like making a snow angel
Rest 30 seconds
Unweighted Cossack Squat x 20 reps (don’t stand up between reps – stay as low as possible and work hip mobility from one side to the other)
Rest 30 seconds


Skill: handstand work

Kick to Handstand on Wall with Hands Turned Out x 5 reps
https://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be

then...

Handstand marching on the wall 16-20 reps or Handstand marching on a box https://www.youtube.com/watch?v=De1hukJsqhk&feature=youtu.be

Single leg thigh taps against the wall x 16-20 https://www.youtube.com/watch?v=HpBdskVlDPQ&feature=youtu.be

OR taps on a box https://www.youtube.com/watch?v=ORyop4MStNc&feature=youtu.be


Skill: back squat
5 sets
3 sets of 3 reps @ 60%/70%/75%
3 sets of 2 reps @ 80%/85%


WOD
5 RFT
sled rope pull x 30' (3 lengths of the rope)  add 3 plates to the small sled
sandbag ground to over the shoulder x 5 
sit ups x 15

11.23.18- 8 and 9am only today!

Warm Up
2 rounds
2:00 bike or row
Single arm KB front rack carry- one length of the gym for each side
10 KB single side push press (5 each side)
10 prisoner tall kneeling to standing (5 each side)



Hip Mobility: https://www.instagram.com/p/Bkv_6zQniU2/
Two exercises with a band across the rack or a buddy holding a PVC
Two exercises with a foam roller

WOD
For Time
Partners- must complete one round before switching AND must tag off!

5 RDs each 50/35 35/20
5 devil's press https://www.youtube.com/watch?v=zOYXFFXAx24
10 DB snatch- alternating sides- 5 each
15 DB lateral hop overs

Rest 3:00

5 RDs each
5 sandbag ground to shoulder
10 push ups
15 air squats

10.18.18

3rounds

Run 100m
10 Single Leg Cone Touches/leg
10 Goblet Squats Light

Primer:

RNT Reverse Lunges https://www.youtube.com/watch?v=IAK6wqGxoss
Goblet Loaded 4-5 reps each leg for 4 sets

KB Complex

2 sets each side
5 1-arm KB Sit Up https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q



Mobility:
Thera-band shoulder warm up: https://www.instagram.com/p/Bjskn7-hklm

1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold
2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps
3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side
4. Shoulder circles. 10 reps

WOD
AMRAP 30:00
long grind type workout
Row 250m/200m
5 tire flips
10 sandbag ground to shoulder 70/50 50/35
15 sandbag squats
20 v-ups/tuck ups
150m farmer carry 53/35

09.06.18

Warm Up
Alternating OTM x 6 (3 Rounds):
Even Minutes – :50s Light Bike or Row
Odd Minutes – :50s Mobility*
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Inchworms


Primer:
3 sets not timed

station one: DB single leg RDL 6-8 reps each side
station two: DB suitcase rear foot elevated split squat 6-8 reps each side
station three: Ring dips or stationary dips 6-8 reps


WOD

3 RFT
Front loaded sandbag carry- pylon and back
sandbag squats x 10
sandbag ground to over the shoulder x 5
Back loaded sandbag carry- pylon and back
KB swings x 20 53/35

06.23.18

Make up Strength/Skill WOD: Teams of 3

20:00 AMRAP One teammate works at a time- complete the entire round Sandbag G2SH x 5 Pull ups x 5 Sled push (empty) x 30 feet- out 15'/ back 15'