09.28.2023

Handstand Primer
A.  seated plate presses- legs straight out pressing a plate overhead- use the lats x 10 reps
B. box piked hold to walk out to a tall plank x 5 reps
C. Nose to wall handstand hold x 30 seconds
 
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative

B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
 

 
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'

02.16.2023

Technique Time
Speed Steps
https://youtu.be/54tq-D0lCFw 
practice a few set of this and then do a 1:00 speed step test. 
Counting right foot only!
Average: 50-70
Above average: 70-80
Athletic:  80-100
Competitive:  100+

Speed is a movement!  This is an ideal modification for double unders and will increase endurance.

 
WOD
"Something New"
8 round for time
1:00 AMRAP  1:00 Rest
150' shuttle run
8 DB alternating snatches  50/35  35/20
max reps speed steps- count only the right foot and record each round
 
Core finisher
2-3 sets
KB lift overs x 10 each side
tall plank KB pull through x 10 each side
KB hollow hold x 20 seconds

06.10.2021

Warm Up
https://www.instagram.com/p/CLXvnwOH4x7/3 rounds

Lateral running x 30 seconds
inchworm + T rotation x 4 each side
single leg jumps x 20 seconds each side


Primer: elbows
https://www.instagram.com/p/CKAEw6XHrE6/
15 reps with a light barbell or PVC and 2.5 or 5# plates
▪️Barbell Bicep Curls

▪️Front Raise with wrist extension (keep elbows locked out)

▪️Straight Arm Flyes- this should be an active stretch and SHOULD NOT cause any discomfort in the chest or shoulders. Keep your lats and upper back tight and elbows completely straight.


Strength: Bench Press
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
2 reps @ 85%
singles from 85-100% for 4 sets


WOD
"I Don't Know"
4 sets
4 x 25m shuttle run
Row 400/325m
Bike 15/12 cals
Rest 2:00
record each split

09.07.19 Team of 3

WOD
Team of 3
15:00 AMRAP
Row for calories

other 2 people on your team complete reps of:
15 partner deadlifts 345/285
10 25' shuttle runs- you need to touch the line

Rules: one person from the team of 3 is rowing for calories. The team can switch off rowing at any point. The other two team members are completing rounds of deadlifts and runs. Keep track of rounds and calories for 15 minutes.

Deadlifts- two people on one bar lifting together. The hands cannot cross on the barbell.

Shuttle runs- only one person runs at a time. You must touch the 25 foot line before tuning around to run another length. A total of 10 lengths between the two people.

Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min

06.15.19 Bring A Friend Day

WOD:

4 Rounds *score is total reps
1:00 max reps ball slams
:30 Rest
1:00 max reps shuttle run (10m one direction)
:30 rest
1:00 max reps hammer strikes
:30 rest
1:00 KB swings 53/35
1:00 Rest

11.26.18

Warm Up

1:00 jumping rope
:30 jumping jacks
:30 deep squat progressions
then..
2 rounds
15 second active bar hang
6-8 reps supinated ring row with a slight pause at the top
then..
2 rounds
10 banded good mornings
10 body weight Kang squats https://www.youtube.com/watch?v=p2cQp1aAWjc



Mobility: https://www.instagram.com/p/BqOqcn0FVvX/

10 reps of each exercise
1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift


Set Up: https://www.instagram.com/p/BqGoi40hpUO/

Skill: Deadlifts

10 reps @ 50%
10 reps @60%
8 reps @ 75%
5 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90+%


WOD
6:00 AMRAP
3 ring dips
10 alternating pistols
*4 lengths shuttle run 25'
each round add one length shuttle run

01.18.17 Tri Sprint Intervals

Warm Up: Assault Bike or Row x 3 minutes @ a light pace

Into …

Band Assisted Hip Flexor Stretch x 60 seconds per side Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward

Banded Lateral Walks x 20 reps each direction

At the 10:00 mark, complete: Three sets of: 5 Jumping Air Squats 10 Air Squats 15 V-Ups 20 Double-Unders

WOD: Tri Sprint Intervals 5 x 4:00 on / 4:00 off 30/20 cal row 20/14 cal bike max 10m shuttle sprints in remaining time