workout of the day
02.26.2021
WOD
"Transfer"
Every 4:00 for 5 rounds
30 air squats
20/14 cals row
10 lateral burpees over the erg
*record splits*
Warm Up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict press
5 yoga push ups
50 jump rope single unders
Strength- body composition (15:00)
3 sets
A. segmented clean deadlift: 3131; 6-8 reps
B. half kneeling barbell press: 20X2; 4-5 reps/ knee
3 sets
C. deficit landmine single leg RDL: 3010; 8-10/leg
D. single arm DB push press: 30X1; 8-10 reps/arm
WOD
"Transfer"
Every 4:00 for 5 rounds
30 air squats
20/14 cals row
10 lateral burpees over the erg
*record splits*
09.28.2020
WOD
"Growing Bear"
10:00 EMOM with moderate weight
1 bear complex
each round add an additional rep of the back squat
Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Warm up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict presses
5 yoga push ups
50 single unders or run 100m
Mobility
Shoulders- 10 reps of each for 2 rounds
https://www.instagram.com/p/CERti3FJf51/
A. Z- press external rotations
B. Banded Z-press
C. Z Face pull Y press
Strength
3 sets
A. segmented clean deadlift @3131- pauses on the way up at knee and mid-thigh, 3 sec descend x 8 reps
B. half kneeling barbell press @20X2 x 4-5 reps/knee
resting around 75 seconds between sets
WOD
"Growing Bear"
10:00 EMOM with moderate weight
1 bear complex
each round add an additional rep of the back squat
Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Arm Pump Finisher
3 Sets
12-15 KB Horn Curls https://youtu.be/YzTfq9VaQKs
12-15 Tall Kneeling KB Horn Tricep Extensions https://youtu.be/qRnzxoKhCVU
12-15 KB Crush Grip Floor Press https://youtu.be/ZqLIdM2xdTE
rest as needed between sets and movements
05.28.2020
WOD
"Tight Rope"
5:00 AMRAP
2-4-6-8-10-12...adding 2 reps per round
alternating DB thrusters or barbell thrusters 95/65 75/55
*30 DUs between each set - or singles, or thai squats, or skaters
Rest 2:00
10-8-6-8-10
low push up hold in seconds
burpees
Warm Up
3 Sets
15 Banded Hip Thrust + 20sec Isometric Hold at Top -
8-10 KB Loaded Jefferson Curl Light -
30sec High Knees
Weightlifting
A. 3 position cleans
high hang + hang + ground
B. segmented clean deadlifts
from the ground, pause at the knee, then mid thigh, then stand. Take 3 seconds to descend
WOD
"Tight Rope"
5:00 AMRAP
2-4-6-8-10-12...adding 2 reps per round
alternating DB thrusters or barbell thrusters 95/65 75/55
*30 DUs between each set - or singles, or thai squats, or skaters
Rest 2:00
10-8-6-8-10
low push up hold in seconds
burpees