workout of the day
08.26.2022
Singled Out
For Time
50 Alternating Single Arm DB Snatch
50 AbMat Sit Ups
50 DB Box Step Ups 24/20"
50 Single Arm DB Thruster
Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
Scaled 20/10
Warm Up
2 sets
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups
Primer
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3 rounds for quality:
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
15 Hollow Plank Sliders- with a scooter or on the floor no slider- focus on rigid bodylines
Strength
Strict Press 3 sets of 3 reps @80%
Singled Out
For Time
50 Alternating Single Arm DB Snatch
50 AbMat Sit Ups
50 Box Step Ups 24/20"
50 Single Arm DB Thruster
Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
Scaled 20/10
06.18.2021
WOD
"Singled Out"
50 single arm alternating DB snatch 50/35 35/20
50 abmat sit ups
50 single DB box step ups
50 single arm DB thrusters
Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups
Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM
30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles
2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs
Strength: tempo front squats
4 sets of 4 reps @4141
pick a load that was heavier than your last tempo front squats. Maintain the same load with this tempo.
WOD
"Singled Out"
50 single arm alternating DB snatch 50/35 35/20
50 abmat sit ups
50 single DB box step ups
50 single arm DB thrusters
11.02.2020
WOD
"Smooth"
8:00 AMRAP
4 single arm DB thrusters 50/35 35/20
6 single arm DB deadlifts 50/35 35/20
10 box jumps 24/20"
Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts
Strength
Squatober Day 8
Back squat
5 reps @ 60%,65%,70%
4 reps @ 75%, 75%
WOD
"Smooth"
8:00 AMRAP
4 single arm DB thrusters 50/35 35/20
6 single arm DB deadlifts 50/35 35/20
10 box jumps 24/20"
https://youtu.be/2TNtOSzpcYA
Core Workout #4
3 sets of:
L-Sit Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps (5/side)
Straight Body Crunch x 15 reps
Straddle Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 15 reps
Rest as needed
06.16.2020
WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20
or at home
"Five Below"
AMRAP 5:00
buy in 75 DUsinto max rounds :6 lateral DB burpees
12 DB front squats
Rest 3:00
AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters
Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters
Warm Up
Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I
A skips
B skips
C skips
At home warm up
30 seconds each
single unders or line hops
cossack squats
single DB rows- switch at 15 seconds
30 seconds each
single unders or skaters
air squats- slow to fast
shoulder taps
30 seconds each
single unders
goblet squats
plank hold
Mobility
banded pull aparts with 1 second pause -hands wide x 15 reps
banded bicep curls x 15 reps
shoulders: https://www.instagram.com/p/CBQylSiH7E7/
1. weighted T's
2. weighted W's 3. weighted touchdowns
Strength set
3 sets
A. split squats- rear foot elevated x 8 /side @ 2110
B. DB push pressx 8/side @ 30X1
WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20
or at home
"Five Below"
AMRAP 5:00
buy in 75 DUs
into max rounds :
6 lateral DB burpees
12 DB front squats
Rest 3:00
AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters
Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters
03.03.2020
WOD
3 Rounds
50 DUs or 150 singles
20 single arm DB thrusters 50/35 35/20 *alternate 5 reps at a time
200m row
13:00 time cap
then
complete
6 reps clean 155/105 115/85 75/55
4 reps clean 185/115 135/95 95/65
2 reps clean 225/135 155/105 115/85
1 rep clean 245/145 185/115 135/95
Warm Up
2 lengths shuffle
2 lengths high knees
2 lengths skip
1 length leg swings
25 feet perfect stretch walk
then...
5/side standing landmine twist
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
5/side KB clean + press
Mobility
box stretch x 5 deep breaths
hip hurdles x 10 each side
ankle pulses x 30 seconds each side
yoga push ups x 5
Burgener Warm Up
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
WOD
3 Rounds
50 DUs or 150 singles
20 single arm DB thrusters 50/35 35/20 *alternate 5 reps at a time
200m row
13:00 time cap
then
complete
6 reps clean 155/105 115/85 75/55
4 reps clean 185/115 135/95 95/65
2 reps clean 225/135 155/105 115/85
1 rep clean 245/145 185/115 135/95
March Monthly Challenge
Strict pull ups/Kip pull ups
Week One:
Option One: be able to hold the hollow position on the rig for 30 seconds. Feet in front with heels together. Rib cage tucked. Full grip on the rig with thumbs around. Then be able to hold the chin over the bar position for 30 seconds.
Option Two: solid hollow and arch foundation on the rig. Practice getting into the hollow position from neutral 10 times. Then do the same for the arch position 10 times. Lastly, complete 20 good reps of tight hollow/arch swings.
