workout of the day
07.27.2022
Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch 50/35 35/20
wall balls 20/14
weighted sit ups- use one DB at your chest
Run 400m after each set
immediately into
Part Two
21-15-9
Deadlifts 225/155
Single arm DB push press 50/35 35/20Run 200m after each set
Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement flows • Instagram
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.
then
squat flow 5 reps of each movement https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel
Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch 50/35 35/20
wall balls 20/14
weighted sit ups- use one DB at your chest
Run 400m after each set
immediately into
Part Two
21-15-9
Deadlifts 225/155
Single arm DB push press 50/35 35/20Run 200m after each set
03.18.2022
WOD
"Lucky 7"
7:00 AMRAP
7 thrusters 95/65 75/55
7 TTB or hanging knee raises
7 box jump overs 24/20"
Warm Up
3 sets
10 each side DB high pulls
10 each side DB strict press
10 reverse lunges
10 scap pull ups
20 seconds handstand hold
Strength
3 sets
A. single arm DB push press x 8/side @3X11
B. single arm DB high pulls x 10/side- no tempo
3 sets
C. strict pull ups x 5-8 reps
D. DB chainsaw row x 10/side @3X11
OR
find your max deadlift
WOD
"Lucky 7"
7:00 AMRAP
7 thrusters 95/65 75/55
7 TTB or hanging knee raises
7 box jump overs 24/20"
06.21.2021
WOD
"Unforgettable"
12-9-6
OHS 115/75 95/65 75/55
box jump overs 24/20"
400m run after each set
Warm Up
2 rounds
60 seconds rowing
20 tibialis raises
10/side tall plank psoas march https://youtu.be/9RVql3EcfUk
Strength
3 sets
A1. landmine deficit RDL x 8/side @31X1
A2. single arm DB push press x 8/side @4X11
B1. landmine bent over rows (meadow row) x 10/side @21X1
B2. landmine snatch high pulls x 10/side @11X0
WOD
"Unforgettable"
12-9-6
OHS 115/75 95/65 75/55
box jump overs 24/20"
400m run after each set
Post WOD- not timed
25 ring face pulls https://youtu.be/yQQJCh4Hs1s
25 high to low banded chop L https://youtu.be/ivziZev2BzA
25 ring skull crusher https://youtu.be/TBpCmiRfY9U
25 high to low banded chop R
04.14.2021
WOD
"Venti"
17:00 AMRAP
20 wall balls 20/14
20 alternating DB snatch 50/35 35/20
20 box jumps 24/20"
20 single arm DB push press 50/35 35/20
20/15 cals row
Warm Up
2 sets
20 bodyweight hip thrusts
15 seconds/side single leg hip thrust isometric hold
10 banded lateral plank walk/side - use yellow mini band
5/side banded 3 way wall taps- use yellow mini band
https://www.instagram.com/p/B5x9IM1nMjo/
Pull up work
A. warm up with 1 set of 2:00 standing hollow pull downs
(quality over quantity)
B. toe assist pull ups 5 sets 2,2,1,1,1
C. hanging active shrugs 4 sets of 30 seconds
(To make more difficult you can either jump up to chin over bar then slowly lower with 30 sec at bottom of hang, doing the shrugs. You can also put small weight between thighs or wear weighted vest)
(rest 20sec between sets)
WOD
"Venti"
17:00 AMRAP
20 wall balls 20/14
20 alternating DB snatch 50/35 35/20
20 box jumps 24/20"
20 single arm DB push press 50/35 35/20
20/15 cals row
Cool Down
1:00 bound angle
1:00 each side single leg forward fold
1:00 saddle pose
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*
03.28.19
WOD
For Time
Row 750m
push jerk x 20 reps 115/75 95/65
C2B pull ups x 20 reps- sub pull ups or ring rows
Rest 2:00
Row 500m
G2OH x 10 reps 135/95 115/75
Bar muscle ups x 10 reps - sub ring dips or stationary dips x 15- or toe spot dips on rings
*ring dip progressions https://www.instagram.com/p/Bul-aDiA95c/ **
Warm Up
2 rounds:
250m/200m row
10 single arm high pulls/side- light DB weight
10 single arm KB deadlifts/side- moderate weight
10 PVC Cuban presses
5 sumo inchworms
Mobility:
Glutes: https://www.instagram.com/p/BmwtGtUnhn1/
10 reps of each- with green mini-band
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction
Ankles:
Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
Skill: back squats
8 reps @ 60%
6 reps @ 70%
4 reps @ 75%
then do 3 sets of 1 rep at a heavy load for today
WOD
For Time
Row 750m
push jerk x 20 reps 115/75 95/65
C2B pull ups x 20 reps- sub pull ups or ring rows
Rest 2:00
Row 500m
G2OH x 10 reps 135/95 115/75
Bar muscle ups x 10 reps - sub ring dips or stationary dips x 15- or toe spot dips on rings
*ring dip progressions https://www.instagram.com/p/Bul-aDiA95c/ **