09.30.2021

Warm Up
2 rounds
banded lateral walk right x 10 steps + 3 sets of cha-cha
banded lateral walk left x 10 steps + 3 sets of cha-cha
Kang squats x 5 reps
Yoga push ups x 5 reps



Strength
deadlift 5 sets of 3 @ 85%
goblet 1.5 squats 3 x 10 reps
Turkish sit ups 4 x 8 reps
*we did this same strength set on 9/13




WOD
"Layers"
16:00 AMRAP
15/12 cal bike
12 TTB or hanging knee raises
9 SDLHP 115/75 95/65
6 bar facing burpees

11.20.2020

Warm Up
2 rounds
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms



Primer
3 sets
ring rows x 10 @ 2111- elevate feet for an extra challenge
reverse snow angels x 15 reps- move slowly
KB overhead carry x 30 seconds each side



Strength
3 sets of each

Part One- switch off with a partner
A. Bench press x 10-12 reps @ 31X0
B. Pendlay row x 10-12 reps @ 30X1 https://youtu.be/47aPSgWVzno

Part Two- switch off with a partner
A. Strict box dips x 10-12 reps
B. Body row x 12-14 reps @ 30X0 https://youtu.be/Y0wZVlaspU0



WOD

"Trip Advisor"

3 rounds for time

10 SDLHP 115/75 95/65 75/55

20 DB reverse lunges (10/side) 50/35 35/20
10 front squats
20 DB step ups (10/side)
10 push press
20 DB ground to overhead

08.27.2020

Warm Up
3 rounds
60 seconds high knee jump rope singles
16 switch lunges   https://youtu.be/J5ZMs2WKIl0
8 body weight kickstand pistol squats/leg
20 second split stance isometric hold/ both sides


Mobility: use a yellow mini-band https://www.instagram.com/p/B5x9IM1nMjo/
A. wall taps or plank taps x 5 each side
B. band external rotation and press x 10
C. band external rotations x 10
D.  prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/


WOD
"Excalibur"
9:00 EMOM
min 1- 15/10 front squats 75/55
min 2- 15/10 push press 75/55
min 3- max effort SDLHP in 45 seconds 75/55

Rest 2:00
9:00 EMOM
min 1- row 17/14 or bike 13/10 cals
min 2- 10 TTB or banded knee raise drill or hanging knee raises
min 3- max effort burpees in 45 seconds

*record max reps for each EMOM

07.19.19

Warm Up
3 rounds
100m run
2 TGUs each side
10 total over/unders on a racked PVC or a band across the J hooks
10 each side landmine twist https://www.youtube.com/watch?v=iL700kC_DMI



Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/
arching your upper back in a bench press promotes better recruitment of the lower fibers of the pec muscles, which means that a larger portion of your chest muscle fibers will be activated to produce force.

Arching your upper back and retracting your scapulae back together, the shoulder joint is now in a fully abducted and externally rotated position. This position of the humerus is a safer and much more stable to push from.

6 sets of 3 reps building load but not exceeding 80% 1RM
in between sets perform one of the following movements for 10 reps (5 each side)

• pistols

• feet on a plate - cyclist squats- no weight https://www.instagram.com/p/Bzs7OH6lsIv/ (check out the first video here)

• Cossack squats

• drop back lunges- one foot on a plate and drop back into a lunge (this is on the video above, second one)

WOD- make the sled a moderate challenge with adding one plate and only pushing 30 feet. The SDLHP should be light enough to go unbroken on sets. Drive through the hips first before pulling the barbell. On the push ups, we are looking for chest on the floor, hands come off the ground, and then push from the mid-section first for a full body movement- not just moving from the arms in this push up.
4RFT
sled push 30 feet- add one plate to sled (45-35 or 25)
12 alternating pistols sub a progression or Cossack lunges
10 SDLHP 115/75 95/65
5 push ups- hand release

04.09.19

Warm Up

Run/Row/bike 400m
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/



Skill: Single leg movement
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols


Front rack box steps ups
3 sets of 6 reps/side with moderate weight based off of your test set last week. If you didn't do the test last Thursday then you need to find your 10 rep max today.

WOD
For Time
2-4-6-8-10-12
alternating pistols
SDLHP 115/75 95/65
ring push ups
25 DUs or 75 single unders after each set of reps

03.12.19

Warm up
2:00 cardio- row/bike/jump/run

3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings


Skill: clean & jerk
3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load
then...
3 sets of 3 jerk balances + 3 high hang power cleans- start with light load and build

*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds.
*jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.

Do 6 sets of 2 power cleans + 1 push jerk
Set #1-3 @ 70%Set #4-6 @75%




WOD- this is a grinder workout. Just get through each exercise and keep moving. The weight is light which enables you to move larger sets.

Time Cap 25:00

3RFT
30 wall balls
30 SDLHP 95/65 75/55
30 box jumps 24/20"
30 S2OH 95/65 75/55
30/21 cal row