09.26.2023

Toes to bar skills- follow the steps below after watching the video


https://www.instagram.com/p/B2qU2QHgG3x/
 

• kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position.  Push down on the bar. x 5 reps

• kip shape drill with a band x 5-8 reps 

• kip swings x 5 reps- no assistance 

• knee raise drill from box x 10 reps

• toes to PVC pipe for targe
  

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep

WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats  150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run

11.01.2022

Warm up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds


Mobility flow https://www.instagram.com/p/CkLnXhqAO-e/
move through with a 20 second hold on each
1. straight leg forward fold to feet together squat
2. toe roll ups
3. sumo squat hold at the bottom
4. v-sit with a lean forward of the chest and arms
5. frog pose with a lift of the lower leg- alternating sides
6. half kneeling Samson stretch each side
7. half kneeling straight leg stretch and roll the ankle in all directions
8. half kneeling grab the back leg and hold or just stretch in a half kneeling position
9. internal knee rotations without a barbell on back (video)




Strength
barbell hip thrusts
3 x 15 reps @50% deadlift max
then
Super set
3 rounds
A. Cossack squats with weight x 6 each side
B. lateral DB step ups with weight x 6 each side

WOD
"The Great Pumpkin"
Every 3:00 for 5 sets
21/16 cals row
12 sandbag squats 150/100/70/50
9 kipping handstand push ups

04.21.2022

Warm Up
2 sets
cardio 1:00, increase pace every 20 seconds
10 behind the neck strict press
10 box jump, step downs
5 push ups
5 box dips

Mobility- squats
A. 10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B. box ankle stretch x 10 second hold for 3 rounds each side
C. sit back on heels x 30-45 seconds





Lats to Fly
1. shoulder flexion eccentrics- 2 sets of 12 each side
on a bench with legs at 90 degrees so your back is flat on the bench, take a small plate in one hand, arm extended straight overhead. Slowly lower a straight arm with a slight pause and come back up. This is a single side movement.

2. standing hollow banded pull downs x 25 reps x 3 sets
lock rib down, squeeze glutes, pelvis under and generate power with arms only. Have straight elbows and wrists.


Strength
back squat
3 x 4 reps @ 65-70-80%
3 x 2 reps @ 85%

WOD
"Beach Bod"

4 rounds for time
Run 200m
15 push ups
6 sandbag squats 150/100 OR 6 front squats 135/95

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

09.13.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
2 rounds

cross walk with light DBs x 30 seconds- 2 light DBs held to your side in a Cross Position
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep

Strength

A. 5 sets of 3 reps deadlift @ 80%
B. 3 sets of 10 reps goblet 1.5 squats
C. 4 sets of 8 reps Turkish sit ups


WOD
"On Fire"
3 sets
sandbag squats x max reps (goal is around 20 reps)
sled drag x 50m
rest 2:00

07.26.2021

Warm Up
2 Sets
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly




Primer: hip flow
https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..



Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets
then..

10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc




Strength
3 sets
T-bar row x 3.4.5 reps- unload the weight as you move up in reps
body rows x 15 seconds max reps- on racked barbell, inverted rows
Cossack squats x 8 each side @31X1


WOD
"One round away"
4 RFT
20 sandbag squats
2 rope climbs or 4 strict pull ups
100m sandbag run

07.05.2021 Class at 7,8 and 9am ONLY

Warm Up
Coach led outside
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1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility warm up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy




WOD
Sandbaggin' It
with a partner- divide however you like
50 cals row
50 box jump overs 24/20"
50 sandbag squats

40 cals row
40 box jump overs
40 sandbag cleans

30 cals row
30 box jump overs
300m sandbag carry- do this together- trade off whenever