06.26.2021 Partner WOD

Warm Up
400m jog
10 Jefferson curls
10 yoga push ups

Primer
Every Minute on the Minute for 5 Sets, complete this Positional Complex:
1 Segment Power Clean (2sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee
1 Hang Clean Pull
1 Hang Power Clean

directly into - one continual clock

Every Minute on the Minute for 5 Sets Complete this Intensive Complex
1 Power Clean
1 Front Squat
1 Clean Pull
1 Power Clean


WOD
"Willow"
partners
You Go I Go
30 rounds
6 TTB
5 hang power cleans 135/95 95/65 75/55
4 back squats 135/95 95/65 75/55
3 lateral burpees over the bar

*partner needs to complete a full round before switching

12.28.2020

Warm up

2-3 rounds through

10 banded lateral walk /side

10 monster walk forward/backward

:45sec plank

10 KB tempo goblet squat 32X1(warm-up weight)

10 glute bridge with 2sec pause.

Burgener Warm Up with PVC or stick

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

Strength

8 sets every 90 seconds- Oly lifting

1 clean pull
1 segmented power clean- pause at the knee and mid-thigh

1 hang power clean
start at 45-50% 1 RM power clean

Strength at Home

3 sets
A. DB rack kickstand squat 31X0 6-8/leg https://youtu.be/xXYVPaCRhMg
B. Suitcase curtsy squat 3030 x 5/leg
C. Prone scapular retractions x 40 seconds https://youtu.be/kbdjnPwCCD0

WOD

"Turkish Challenge"

Turkish sit up weight: 35/25
Tall kneeling and Russian twist weight: 53/35

For Time

10 Single Arm Turkish Sit Up R

10 Single Arm Turkish Sit Up L
10 Single Arm DB Rack Tall Kneeling to Standing R
 10 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists- 10 each side
8 Single Arm Turkish Sit Up R
8 Single Arm Turkish Sit Up L
8 Single Arm DB Rack Tall Kneeling to Standing R
8 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
6 Single Arm Turkish Sit Up R
6 Single Arm Turkish Sit Up L
6 Single Arm DB Rack Tall Kneeling to Standing R
6 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
4 Single Arm Turkish Sit Up R
4 Single Arm Turkish Sit Up L
4 Single Arm DB Rack Tall Kneeling to Standing R

4 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
2 Single Arm Turkish Sit Up R

2 Single Arm Turkish Sit Up L
2 Single Arm DB Rack Tall Kneeling to Standing R

2 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists

Cool Down

1:00/side supine twist

2:00 saddle pose

1:00 Jefferson curls

08.10.2020

Warm Up
3 rounds
100m jog30 seconds or about 4-5 reps  deep squat progressions
20 banded pull aparts
30 second hollow hold
30 second superman hold


Burgener Warm up
 
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

Strength

Every 90 seconds for 5 sets
1 clean grip deadlift- pause at the knee and mid-thigh on the way up @3030

1 segmented power clean
3 front squat @ 2110
build to 70% clean max


WOD
"Steel Toe Boot"
For Time
800m Run
30 power cleans 115/75 95/65
100m carry- one weight overhead, one weight at your side
20 push ups
100m carry- one weight front racked, one weight overhead
10 bent over barbell rows 115/75 95/65
800m Run