08.05.2022

Warm Up
3 rounds
10 mountain climbers each leg
20 Lateral Band Walks/side
10 banded air squats
10 Tall Kneeling to Standing (5/side)



Mobility
prone PVC lift offs x 15 reps
standing hollow banded pull- downs x 15 reps
wall slides x 15 reps


WOD
"Zoomies"
every 2:30 for 20:00
alternate rounds
1- 50m sled pull + 12 lateral line burpees
2- 14/10 cals bike + 8 devils press 50/35 35/20


Accessory
2 sets
1- 50m sandbag carry- bear hug + 30 seconds hollow hold
2- 50 m sled drag + 30 seconds side plank- each side

07.31.19

Warm Up
3 rounds of:
banded lateral walk x 10 steps each direction
4 Single Arm KB OHS/arm - heels elevated on plates if you have a hard time hitting this position like so many do
Muscle Up Row - 5reps at 3131 tempo - HOLD THAT HOLLOW https://www.instagram.com/p/B0Q2i8BFZVz/ (2nd one on video)
50 feet Perfect Stretch Walk (3rd one on the video linked above)



Skill: glutes and quads
https://www.instagram.com/p/Byb5rtcgUiB/
A. Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top

B. 2 sets of Sissy squats x 10 reps https://www.instagram.com/p/ByvJkbInZBQ/

WOD
6 RFT
sled drag heavy 50m- to the pylon and back- add 3 plates to the sled
battle ropes x 30 seconds- all out effort
plank hold x 45 seconds hold on the hands or elbows
bike cals x 18/14

06.21.18

Sunday 8:30am Lake Nokomis- Paddle WOD- meet at the main beach!

Warm Up 800m run banded lateral plate step ups x 10 each banded hip bridges x 15 reps banded psoas march x 20 reps (10 each side) reverse MB (or slam ball) throw- toss ball behind you over your head- get full extension of the legs and hips x 10 reps Primer: shoulder warm up https://www.instagram.com/p/BkA3pfABgep/?taken-by=marcusfilly 5 KB Strict Press + 20m Single Arm Rack Carries then... DB Front Raise x 10 use no more then 8# in each hand + 20m single arm rack carry DB Lateral Raise x 10 + 20m single arm rack carry DB Rear Raise x 10 + 20m single arm rack carry

Skill: Bench press Every 2:00 for 12:00 3 reps @ 90% of your 3RM in between sets you need to complete 8 banded lateral walks over a stack of plates + 8 each side psoas march

WOD 21-15-9 wall balls 20/14 burpees

Post wod 3 sets Not Timed Sled Drag 50 yards- moderately heavy Max effort L-sit hold Alternating pistol squats x 10 reps

06.04.18

Warm Up3 easy rounds 300m row 8 dips- stationary or dynamic run fence and back

Primer: 6:00 EMOM

min 1: 4- 6 reps each leg KB rack drop lunge https://www.youtube.com/watch?v=EjGByhYeO-Q

min 2: 20- 30 sec hollow body hold

Skill: pull up test Find your max number of pull ups unbroken- once you drop off the bar, your set is complete

Skill: front squat + jerk set 1- 3 front squats + 1 jerk @ 60% (based off your c & j) set 2- 3 front squats + 1 jerk @ 70% set 3- 2 front squats + 1 jerk @ 75% set 4- 2 front squats + 1 jerk @ 80% set 5- 2 front squats + 1 jerk @ 85%

WOD 10:00 continuous grind

Sled drag forward to pylon- add 2-3 plates on sled Sled drag reverse from pylon back to ramp 30m front rack KB 2 reps push press each side then carry- left KB racked, right KB overhead 30m front rack KB 2 reps push press each side then carry- right KB racked, left KB overhead 6 ring rows with :01 hold at the top