06.07.2023

Strength
Deadlift 
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
then 1 x max reps @ 55%


WOD
"So Flipping Good"
12:00 AMRAP
4,6,8,10,12...
single arm devil's press 4= 2 right, 2 left  50/35  35/20
2-3-4-5-6...
tire flips

04.20.2023

Strength
Wendler week 2 cycle 2
Back Squats
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Super Set x 3 rounds
A.  landmine RDLs x 8/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps

WOD
"The Filly"
not timed- go for quality
1-2-3-4 Turkish get ups each side 50/35
2-4-6-8 single arm devil's press each side  50/35
4-6-8-10 KB or DB deadlifts- dual
6-8-10-12  V-ups

06.04.2022 Partner WOD

Warm Up
2 sets
200m run or row
10 barbell good mornings
10 each side plank shoulder taps
5 box jump/step downs
5 narrow stance or feet together squats




WOD

Partner WOD
"You go, I go"
8:00 AMRAP
5 deadlifts 185/125 135/95 115/75
5 burpee box jump overs 24/20"
10 lunges or pistols

Rest 2:00

12:00 AMRAP
2 wall walks
8 single arm devil's press 50/35 35/20
12/10 cals bike

08.13.2021

Warm up
3sets
5 x half kneeling lift and chop

1 x DB complex starting in a plank position: row right side + push up + row left side + push up, 2 x power clean, 3 x single arm push press/side (add load each round)

Hollow body flutter kicks x 10


Primer
3 rounds
A. barbell hip thrusts x 12 reps at a lighter load for good positioning. https://www.instagram.com/p/BumouKIlpz9/The goal with this exercise is to get the posterior chain (glutes, hamstrings) to extend the hip, not the lower back. Get the ribs down to establish neutral core positioning.

B. Turkish sit ups x 10 reps- hold KB/DB in each hand - extended overhead the entire sit up

C. Isometric hold of your choosing x 30 seconds -squat hold, handstand hold, lunge hold, dip hold...




WOD
"Fire"
2 rounds *record splits
40 alternating DB snatch 50/35 35/30
30 pull ups or banded pull ups
20 single arm devil's press
10 TTB
5 wall walks
Rest 5:00

06.28.2021

Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills


Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds


Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap


Cool Down
1:00 bound angle stretch
1:00 standing straddle stretch
1:00 90/90 hip switches

02.19.2021

Warm Up
3 sets
200m row
front rack DB squat + single arm press x 5 reps Right side
front rack DB squat + single arm press x 5 reps Left side


Strength
3 sets
A. barbell hip thrusts x 10 reps-moderately heavy weight
B. bird dog rows x 8/side- heavy DB



WOD
"Discount Double Check"
AMRAP 14:00
10 single arm devil's press 50/35 35/20
10 single DB step ups 24/20"
10 TTB or sub hanging knee raises



Core Finisher
https://youtu.be/FPQijHrVmnw
Core Workout #9
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effortRest as needed

12-16-2020

Warm up
3 rounds

banded hip thrusts x 20
reverse snow angels x 15
calf raises x 10



Strength
3 sets

A. front foot elevated drop back lunges x 8/side @ 21X1
B. hip hurdles x 10/side
C. half kneeling DB lift and chop x 6/side



WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings


AT home

WOD
"Ring the Bell"

4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00


Cool Down
2:00 seated straddle
1:00 Jefferson curls