11.09.2021

Warm Up
2 sets

40 single unders
30 second wall sit
20 abmat sit ups
10 glute bridges


Mobility
A. deep squat + walk out to plank and back x 8 reps
B. thoracic rotations x 6/side
C. prone table top stretch x 30 seconds


Strength
3 sets
A. Single arm DB high pull x 8 per side
B. Landmine deficit RDLs x 8 per side @3X01

3 sets
C. Single arm landmine kneeling press x 8 per side
D. Landmine goblet kneeling press x 8
E. Landmine clean + rotation x 6 per side https://youtu.be/z1xow-7R4GA


WOD
"Point Break"
9-7-5-15-12-9
front squats 135/95 115/75 95/65
TTB or hanging knee raises

10.28.2020

Warm Up

PVC Pipe Pass Thrus x 15 reps
and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
 

Mobility
https://www.instagram.com/p/CGZ_pbPhYkj/
A. tall kneeling snow angels against the wall x 8 reps- little to no load


B. tall kneeling pulsing Y's against the wall x 5 reps- one rep is moving from arms at the side to arms up to the Y position and back down.

C. Shoulders- 10 reps of each
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. landmine single leg deficit RDLs x 8/side @ 31X1
B. single arm DB high pulls x 8/side - use heavier load than last time

3 sets

C. half kneeling barbell strict press x 4-5/side @ 21X2
D. goblet 1 1/4 squat x 8-10 @2111




WOD

"Freddy's Revenge"
5 RFT

5 Shoulder to overhead
10 burpees
155/105 135/95 95/65

10.01.2020

Warm Up
3 rounds
prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/
glute bridge DB press x 10 each side
spiderman lunges + reach x 5 each side
tall kneeling body weight windmills x 5 each side

Mobility
Jefferson curls x 10 slow
90/90 hip switches x 8 each side
hip hurdles x 8 each side
KB/DB good mornings x 10 slow 

Strength
3 sets
A.  deficit landmine single leg RDL @ 3101 x 8-10/leg
B.  single arm DB high pulls x 8-10/arm


WOD
"Bar Down"
4 rounds for time
Run 200m or row 300m or bike 12/10 cals
deadlift x 15 reps 185/135
HSPU x 10
rest 2:00
*record each split and record final wod time including the rest, except for the last 2:00

03.23.2020

3 rounds
single arm bottoms up KB or DB carry x 100 feet per side
scapular push ups x 10 reps
child's pose x 30 seconds (or if you have a place to hang from, passive hang for 30 seconds)
band pull aparts x 15 reps ( or arm circles each direction 15 reps)

Mobility

yoga push ups x 5
shoulder taps x 10
Cuban press with stick or dowel or PVC x 10
wall slides x 10


Skill: single arm DB high pulls

3 sets of 6 reps each side

15:00 AMRAP

dual DBs in a farmer carry, walking lunges x 50 feet
goblet squat with single DB x 20 reps
dual DBs in the front rack position, walking lunges x 50 feet
DB hip thrusts x 10 reps
push ups x 10 reps


Do 3 rounds of the following.

Single leg hip thrusts 15 reps
Side lying hip raises 10 reps
Frog pumps 30 reps
Extra range side lying hip abduction 20 reps