11.13.2021 Partner WOD

Warm Up
3 sets
10 alternating lateral box step ups
10 barbell good mornings
10 alternating plank to toe touch
10 cals row, bike or ski

then
30 seconds handstand hold
30 seconds each side banded ankle stretch

WOD

Leap Day

Teams of 2
35:00 time cap
waterfall style
each person does all the reps- one following after the other

10-8-6-4-2
deadlifts
HSPU

10-8-6-4-2
hang power cleans
skaters- each side equals 1 rep


10-8-6-4-2
front squats
sit ups

10-8-6-4-2
push jerks
TTB

10-8-6-4-2
thrusters
burpees

Weights remain the same on all movements
RX 115/85
INT 95/65
SC 75/55

06.11.2021

Warm up

100m run

3 x DB complex
100m run

10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI
100m run
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).



Mobility:
IYTs prone x 10 each letter with a 3 second squeeze at the top




Gymnastics Core Work
https://www.instagram.com/p/B9Ukh5gFMtw/
With band for resistance:⁠
Each round you will increase ONLY the V-ups by 5 reps:⁠
*watch V-Up in video on execution - upper body stays in hollow, so it’s more like a “leg lift”⁠
.⁠
Round 1:⁠
5 sec hold⁠
5 rocks⁠
5 V-Ups⁠
.⁠
Round 2:⁠
5 sec hold⁠
5 rocks⁠
10 V-Ups⁠
.⁠
Round 3:⁠
5 sec hold⁠
5 rocks⁠
15 V-Ups⁠
.⁠
Round 4:⁠
5 sec hold⁠
5 rocks⁠
20 V-Ups⁠
⁠
Rest as needed to complete all rounds⁠
*scale numbers appropriately to fitness level.⁠


Snatch warm up- empty barbell- 5 reps of each

https://www.instagram.com/p/CNDRbI2H7ZW/
1. snatch grip RDLs
2. snatch grip high pulls- from the tall position
3. behind the neck strict press
4. OHS
5. snatch grip deadlift- to the power position, not full extension- keeping shoulders over the bar


second part
1. snatch first pull
2. snatch high pull from below the knee

3. tall snatch
4. snatch balance
5. high hang snatch
6. hang squat snatch below the knee





WOD
"Listen Up"
13:00 AMRAP
1 rope climb or 3 strict pull ups
3 squat snatch 135/95 95/65 75/55
15 skaters in total
300m run

12.10.2020

Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups

Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch


Home Weightlifting with PVC
press in clean 2 sets of 10
tall muscle clean 2 sets of 10
tall clean 3 sets of 3
push press + clean grip OHS 3 sets of 5 + 2


Strength
every 90 seconds for 4 sets
2x power clean + 1 x power jerk
1- 65%
2- 70%
3- 75%
4- 80%


then...
every 30 seconds for 4 sets
touch and go power clean & power jerk x 3 reps @ 70-75%





WOD
"Guide Us"
5 rounds for time
15/side skaters
5 DB power cleans
7 DB facing burpees
this is a fast, cardio sprint. Keep moving!


Barbell version
5 rounds for time
10/8 cals bike or 12/10 cals row
5 power cleans 135/95 115/75 95/65
7 bar facing burpees




Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)
Rest 1-2 min between sets

06.17.2020

Warm up
3 sets
8 drop lunge to knee lift/side
10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up




Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/body saw x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side


Strength Set

A. snatch press in the receiving position 3 sets of 5 reps
B. snatch balance 3 sets of 3 reps

C. snatch grip deadlifts 3 sets of 8 reps @ 3131 with slight pause at knee and mid-thigh


WOD
"Grindstone"
15:00 AMRAP
15 hang power snatch 95/65 75/55 - at home alternating DB snatch x 8 each side
60 DUs or 120 singles
15 overhead squats 95/65 75/55 -at home DB OHS x 8 each side
30/21 cal row or 25/18 cal bike -at home 30 skaters

05.20.2020

Warm Up
3 rounds
10 alternating lunges
10 alternating single leg v-ups
10 sprawls- burpee, no push up



Mobility
https://www.instagram.com/p/B6WKPdZnII-/
A. externally rotate overhead press x 8 reps/side slowly
B. TGU to the hand x 4 reps/side slowly
C. tall plank in/outs x 8 reps/side
D. Cuban press with PVC- not part of the video x 10 reps


EMOM 10:00
min 1- 10 DB bicep curls- two hands on one DB + 5 push ups
min 2- 16 skaters- 8 each side
then

EMOM 9:00
min 1- lat pull overs x 10 reps
min 2- DB pull thrus in a plank position x 8 reps (4/side)
min 3- TGU x 2/side


WOD
"High Step"

12-10-8-6-4-2
Single DB step ups
DB Shoulder to overhead or barbell 95/65 75/55

05.15.2020

Warm up

Empty bar or PVC
2 rounds15 pass thrus- stick or PVC only
10 good mornings
10 back squats
10 press behind the neck
10 power cleans

then

30 seconds jumping with feet together
30 seconds skaters
30 seconds each side ankle stretch
30 seconds squat hold with feet together



Strength super set
3 rounds
side plank powell press x 8/side
seated DB press x 10
single leg RDL x 8/side


WOD

"Macho Taco"
5 rounds

3:00- work 1:00 rest
30 DUs or 60 singles
20 skaters- 10 each side
max reps of the macho man complex

*DBs and a barbell 115/75 85/55
macho man
3 power cleans
3 front squats
3 shoulder to overhead

02.29.2020 Leap Day Partner WOD

Teams of 2
35:00 time cap
waterfall style
each person does all the reps- one following after the other

10-8-6-4-2
deadlifts
HSPU

10-8-6-4-2
hang power cleans

skaters- each side equals 1 rep

10-8-6-4-2
front squats
sit ups

10-8-6-4-2
push jerks
TTB

10-8-6-4-2
thrusters
burpees

Weights remain the same on all movements
RX 115/85
INT 95/65
SC 75/55