12.03.2021

Warm Up
2:00 cardio
then 2 rounds
90/90 hip switch with a rear hip ER x 5/side
*try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up.

Shoulder extension bridge x 5 reps
*start with legs in a bridge and then push through the floor, using the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows.

Russian baby makers x 5 reps
*hold end stretch position for 2-3 seconds each. Try to keep arms inside of knees.





Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps




max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps
OR


Hip Thrusts
3 x 10 reps @ 60% your DL max

WOD
"One DB Burner" original post May 11th, 2020 with cals rowing
2 Rounds for Time
60 single DB rows
50 DB bicep curls
40 seated DB press
30 seated tricep extensions
20 DB lat pull overs


WOD
body maintenance
3 rounds not for time
10 each side fire hydrants- use mini-band
10 each side single leg glute bridges

3 rounds
10 DB bench press, pick load
10 each side bird dog rows with DB, pick load
10 prone snow angels

06.18.2020

Warm Up
3 sets
8 half kneeling band pull aparts/knee
12 lateral box step overs
30 second quadruped shoulder taps



Strength Set
3 sets

A. seated DB press x 8-10 reps @ 3021

B. Cossack squats x 16-20 reps @ 30x1 - option to add weight in goblet position
C. chainsaw rows x 8-10 reps @20x2

WOD
"Black Dog"
part one
5-4-3-2-1
Turkish Get ups
100m sprint after each set

Rest 2:00
part two
2-4-6-8-10
power cleans 135/95 115/75 95/65
5 reps get ups after each set

05.15.2020

Warm up

Empty bar or PVC
2 rounds15 pass thrus- stick or PVC only
10 good mornings
10 back squats
10 press behind the neck
10 power cleans

then

30 seconds jumping with feet together
30 seconds skaters
30 seconds each side ankle stretch
30 seconds squat hold with feet together



Strength super set
3 rounds
side plank powell press x 8/side
seated DB press x 10
single leg RDL x 8/side


WOD

"Macho Taco"
5 rounds

3:00- work 1:00 rest
30 DUs or 60 singles
20 skaters- 10 each side
max reps of the macho man complex

*DBs and a barbell 115/75 85/55
macho man
3 power cleans
3 front squats
3 shoulder to overhead