11.04.2022

Warm Up
2 rounds
300m row
5/side half kneeling KB bottom up press
5/side half kneeling KB halos
5/side tall kneeling to standing- choice to hold KB

Mobility
shoulder warm up- yellow mini-band for A & B
A. shoulder driver x 30 seconds
B. wall clock x 1 rotation of the clock
C. child's pose with lat stretch x 30 seconds/side- reach arms out at 10:00 & 2:00


Strength
Deadlifts
4 sets of 4 reps @ 70,75,80,80%
then

Super set- 3 times
150 feet single arm overhead carry
2-5 reps strict chin ups



WOD
"Haunted"
For Time
20-15-10
thrusters 115/75 95/65 75/55
5-3-1
bar muscle ups/C2B pull ups/pull ups

09.09.2022

Warm Up
2 sets
Landmine strict press right side x 14
Landmine snatch high pull right side x 12
banded tricep push downs x 15
handstand hold 30 seconds- on the wall or a box
Landmine strict press left side x 14
Landmine snatch high pull left side x 12
banded tricep push downs x 15
handstand hold 30 seconds




Primer
A. 2 sets
100 feet single arm OH carry each side
6 Cossacks each side

B. 2 sets
50 feet single arm suitcase carry each side- heavy
6 DB step ups each side - heavier than the last time you completed these

WOD
"Strictly Clean"
For Time
1000m row
then
5 rounds
3 strict handstand push ups or 15 feet handstand walk
3 hang squat cleans @ 75%
then
1000m row

06.29.2021

Warm Up
2 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm


Skill: 3 sets of

A. RNT (Reactive Neuromuscular Training) split squat x 6-8 each side
start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
B. Single arm OH carry 50'/side




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 power clean
1 push jerk


Strength
hang clean + clean- practice squatting these
for 8 sets @ 55-60-65-70-75-80-85-85+%

strict press
3 sets of 5 reps @ 70-75% (last time we did 3 x7 @ 65-70%)



WOD
"UP!"
For Time
50m dual KB overhead carry 35/26
400m run
50 KB swings 53/35
400m run
50m dual KB overhead carry 35/26

10.13.19 Swim WOD

Warm Up

run in dryland room

death march

perfect stretch walk

then....

push up shoulder taps x 10

standing pass through with PVC x 10

sumo inchworms x 10

yoga push ups x 10

Movements

DB or KB

1 arm high pulls

1 arm OH carry

Sumo deadlifts

Drop back lunges

WOD

17:00 AMRAP

10 sumo DL with KB or DB

10 drop back lunges off a kickboard

25 yds. single arm OH carry/side

100yds (or 50) swim

09.25.19

Warm Up
2 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm


Skill: 3 sets of

A. Bulgarian split squats x 10 reps each side- no weight
B. RNT (Reactive Neuromuscular Training) split squat x 6-8 each side
start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
C. Single arm OH carry 50'/side




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 power clean
1 push jerk



WOD
In a 2:00 window complete
9 power cleans 115/85 95/65 65/45
9 front squats 115/85 95/65 65/45
9 push jerks 115/85 95/65 65/45
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
7 power cleans 135/95 115/85 75/55
7 front squats
7 push jerks

In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
5 power cleans 155/105 135/95 95/65
5 front squats
5 push jerks
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
3 power cleans 175/125 165/115 115/85
3 front squats
3 push jerks
In the remaining time max reps C2B pull ups/pull ups/ring rows

*Record for score the max reps of your gymnastics movement


Gymnastics Conditioning IF TIME

4 rounds with 30 seconds rest in between rounds
5 cartwheels
10 second hollow hold
20 shoulder taps- 10 each side


Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

08.29.19

Warm Up
2 rounds
Row 200m with a pause at the finish for a second or two, completely locked out
10 KB sumo deadlifts
10 KB behind the back sumo good mornings
10 good hollow/arch swings
5 yoga push ups

Mobility: https://www.instagram.com/p/Bx46pSPlRw8/ (video shows two of these)

A. wrist stretches each position
B. half kneeling pallof press x 8/side (your knee closet to the rig is on the ground. Brace through your core, keep your ribs down, and use your glute of the extended hip (knee down leg) to assist in bracing as well. Press out, hold and exhale, repeat.
C. Tall plank spinal flexion/extension x 10 reps


Conditioning EMOM 10:00

min 1: gymnastics choice
min 2: sumo deadlifts x 5 reps @ 60-70% 1RM conventional deadlift


WOD
3 RFT
Run 200m
30' Handstand walk or 60' scooter walk or 60 second handstand hold
Row 200m
15 hand release push ups or incline push ups
100m single arm OH carry (50m each side)