03.11.2021

Warm Up
3 sets
20 bodyweight hip thrusts
15 second single leg hip thrust isometric hold/ side
20 banded lateral walks/side



Strength
Body Composition
A1. snatch grip Romanian deadlift: 3110; 8-10 reps
A2. suitcase long step walking lunges: 30X0; 14-16 steps

B1. barbell hip thrusts: 20X2; 8-10 reps
B2. goblet 1 1/4 squat: 2111; 8-10 reps



WOD
"Just Sitting Around"
8-10-12-14-16-18
hollow rocks
wall sit x 2 (8 reps= 16 second wall sit)
200m row sprint
Rest 1:00

02.17.2021

Warm Up
Turkish Get Up Complex
2-3-4 reps per side
20 total lateral hops between sets


*complex
1 single arm Turkish sit up
1 single arm KB Z press at the top of the sit up
1 Turkish get up from the top of the Z press



Mobility
ankle dorsiflexion matrix x 8/side
PVC pass thru + RDL x 8 reps
PVC Kang squat x 8 reps
deep squat hold x 30 seconds


Strength- snatch day 7 of 8
A. hang squat snatch at knee + snatch
6 sets of (1+1)
build to 90% on last set if technique has been good and no misses

B. snatch pulls
6 sets of 2 reps- start at where you left off from part A

C. snatch grip RDL
3 sets of 8 reps around 80%


WOD
"Building Blocks"
every 1:30 for 5 sets
8-16 alternating pistol squats
3 deadlifts

set 1- 60% 1 RM DL
set 2- 65%
sets 3-5 -70-80%

10.26.2020

Warm Up
2 sets
10/side MB rotational throws against the wall (brick)
10 deadbugs
10/side shoulder taps


Glute Primer
2 setsbanded lateral walk to the right for 10 steps + 5 banded air squats
banded lateral walk to the left for 10 steps + 5 banded air squats
5/side banded kick backs
5/side banded lateral abduction




Strength
Squatober
Back squat
4 sets of 5 reps at 65, 70, 70, 75%



8:00 EMOM
min1: snatch grip barbell RDL x 8 reps - increase load every round
min 2: banded good mornings x 20 reps
min 3: ring rows x 8-12 reps
min 4: bottom's up KB carry 2 lengths of the gym- one length each side



WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box 8 KB swings 53/35
12 wall balls 20/14 2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap

07.13.2020

Warm Up
3 sets
10 steps death march
8 dual DB push press @ 20X0
6 box jumps
100m run- accelerate every 25m- no all out sprint


Strength Set
3 sets
front rack cyclist squat x 8 reps @ 31X0
chainsaw rows x 8/side @ 20X2

then..

3 sets 
snatch grip Romanian Deadlift x 8 reps @ 3X01
goblet 1 1/4 squats x 8 reps @ 3111


WOD
"Lungster"
AMRAP 10
10 Box Jumps (24/20″”)
10 Single Arm DB Lunge Thruster* (5 each arm)  50/35  35/20
https://youtu.be/nesSnPepNWE

12.13.18

Warm up
400 Meter Light Row into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

then...
2 sets of:
1 length of the gym quadruped crawl  https://www.youtube.com/watch?v=OA23BcPrFxM

1 length of the gym each direction lateral plank walks  https://www.youtube.com/watch?v=1oOWVaajW9I

1 length duck walk    https://www.youtube.com/watch?v=e5lPjg0GhFM

Primer:
3 rounds
snatch grip RDL x 6-8 reps- take 5 seconds to lower the bar with great form- tight chest and lats
rower pike ups x 10 reps- use your core to pull your legs up to a pike position (feet are on the rower seat, hands are on the floor)
hanging MB hamstring curls x 8-10 reps https://www.youtube.com/watch?v=80W49f3eBsQ&feature=youtu.be


Racked bar muscle up drill with bands: *just perform the first drill from the video https://www.instagram.com/p/Bm95TYehkuP/


WOD
16:00 EMOM
odd  mins- 5 OHS @ 60% + 2 Bar muscle ups/ 4 ring dips/ 4 static dips
even mins- 8 burpee box jump overs   24/20"
*OHS must be taken from the floor

06.22.18

Warm Up3:00 run, row or bike then... 3 Rounds, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Glute Bridges with feet up on a bench C) Alternating Spiderman + Reach D) Banded Good Mornings

Primer: Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps- slow descend Station 2 – Alternating Cossack Squats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar or Handstand hold x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be

WOD

Every 4:00 for 4 rounds (16:00) 2 rope climbs or 6 up/downs 15 box jumps  24/20" Run 200m -out and around building to the street and back in the front door by the bikes