08.10.2022

“SQUATIMUS PRIME”- use as warm up

2 Rounds for Quality
20 Banded Monster Walks
20 Side Tib Raises
10 Heels Elevated Squats
5 Tempo Back Squats: 55x1- use empty barbell

*tempo should be a 5 second eccentric descent, 5 second bottom of the squat hold, fast ascent, and a 1 second hold at the top.





Strength
back squat- speed
8 x 3 reps @70%


WOD
"No Pull"
4 rounds for time
400m run
2 rope climbs
10 power snatch 95/65 75/55

Accessories
3 sets
A. seated good mornings x 15 reps
B. DB walking lunges x 10 each leg
C. single leg dual DB RDLs x 10 reps each leg

09.18.19 'Up & Over'

Warm Up
400m row, run or bike
then..

2 rounds of

single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge
And
6-8 reps of half kneeling bottom's up KB strict press

Primer: 3 sets of
seated good mornings with an empty barbell x 15 reps
single leg RDLs x 8/side
hollow rocks x 15 reps

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean

4. tall clean to 2", 4", 6", full squat

WOD
"Up and Over"

5 RFT
15 deadlifts 155/105 135/95 115/75
10 bar over burpee
5 power cleans 155/105 135/95 115/75


Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep

07.17.19 Partner WOD

Warm Up
2:00 light cardio
5 slow lower squats with a 5 second descend- push knees out + stay tall
20 abmat sit ups
take 30 seconds to a 1:00 for laying front rack stretch (take 3 good inhales and exhales)
https://www.youtube.com/watch?v=S9U0JGGNx9Y

1:30 light cardio
15 second hollow hold
5/side banded psoas march with a 5 second hold


Skill: gymnastics conditioning 9:00 EMOM
set one: 6 reps single leg TTB- or single leg knee raise
set two: 6 reps seated good mornings- light load on bar or empty https://www.youtube.com/watch?v=ZYGr_OmM-yw
set three: 8 reps V-ups


Barbell warm up-
5 front squats
5 front squats with a 2 second pause at the pocket position (right before you extend the hips)
5 front squats with a 2 second pause at the pocket + push press
5 thrusters- no pausing

WOD
"Hang in There"
Partner wod- one works, one hangs per minute- partner A is completing the 5 thrusters and the 5 burpees in the first minute. Partner B needs to stay hanging from the pull up bar the entire time partner A is working.

EMOM 20:00
5 thrusters 115/75 95/65 75/55
5 burpees
while your partner hangs from the bar