11.30.2021

Warm Up
3 rounds
30 banded pull aparts
20 prone shoulder raises (10 Is, 5 Ys, 5 Ts)
10 each side single arm DB high pulls
5 inchworms




WOD
"Creature"
10 rounds
3 power cleans 185/135 155/105 135/95 115/75
6 C2B pull ups or 6 pull ups or 6 ring rows
9 wall balls 30/20 20/14
Rest 30 seconds
*aim for each round to be 1:00 or less


Post WOD strength
5 sets of 3 split jerks start at 60% and increase load

10.13.2020

Warm Up 
2 rounds: 
200 run
 KB halos x 5 each direction
 KB strict press x 5 each side 
KB windmills x 5 each side 
Bottoms up KB carry x 50 feet each side 
KB racked reverse lunges x 6 each side


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A.  front rack stretch x  30 seconds
B.  xiaopengs x 5/arm

**For the front rack stretch, I focus on pushing the elbows up and back as hard as I can for ~30 sec per round.
**For the xiaopengs in each direction, I focus on creating a perfect circle- you can do these against the wall to guide you. I always rotate my palm up on the way up, and use 5-10lbs.


Strength Jerks
A. Press in the split- 3 sets of 5 with an empty bar  https://youtu.be/65NfhQA-Y3U
B. Push jerk in the split- 3 sets of 3 @ 40-55% https://youtu.be/KVprSQhtRRg
C. Split jerks 5 x 2 reps @ 75-80% OR Strict press from the floor 5 x 3 @ 65%


WOD
"Redline"
3 rounds for time
400m run  or row 500m  or bike 24/20 cals
15 ground to overhead 135/95 115/75 95/65

cool down
1:00 puppy dog stretch
1:00 frog pose
:30 each side pigeon

09.29.2020

Warm Up
2 rounds

4-5 reps each side perfect stretch walk
5 reps deep squat progressions
5 reps yoga push ups
5 reps each side drop back lunge to knee lift





Mobility- thoracic
https://www.instagram.com/p/CAlFzErnUU-/



Complete 2 rounds of 10 reps of each exercise with light DB/KBs.


1] 9090 Y's - this exercise is great because the ground gives us a lot of feedback. If the low back is arching to compensate we will feel it lift off the ground. Keep it locked down as you raise your arms overhead. This will extend the upper back and work strength in the rotator cuff and scapular muscles.⁠⠀
.⁠⠀
[2] GOBLET SQUAT & PRESS - if you keep your elbows tight this drill is much harder than it looks. Go light and press arms as far overhead as you can. You'll feel your upper back working hard to get taller as you press.⁠⠀
.⁠⠀
[3] Z PRESS - by stretching our hamstrings we make it difficult to arch the low back. This means the thoracic spine must fight harder to stay upright. This will build great upper back and shoulder strength. If your hamstrings are really tight sit on a bumper plate or low box.⁠⠀



Strength

Everyone can practice jerk technique
A. 3 sets of press in split x 5 reps @ empty barbell
B.  3 sets of split jerk x 5 reps with a 3 second pause in the dip and a 3 second pause in the catch


Move into 2 groups:
Strict press- from the floor OR split jerks- from the racks

Strict press 5 sets of 5 reps @ 60%
Split jerks 5 sets of 3 reps @70-75%



WOD
"All In"3:00 AMRAP
5 thrusters 135/95   115/75   95/65
15 pull ups - sub ring rows or inverted pulls on a racked barbell

Rest 1:00

3:00 AMRAP
10 thrusters   115/75   95/65   75/55 

10 C2B pull ups- sub banded pull ups with a 2-3 second descend (band goes across the rig in the J-hooks, stand on the band and keep a tight position)


Core/gymnastics additional work
20-16-10
tall plank elbow up/downs
air squats or pistols
hollow hold in seconds

01.14.2020

Warm Up
2:00 bike or row
band assisted upper anterior chain opener- 1:00
2:00 bike or row
30 seconds each side banded lateral walks
10 slow to fast banded air squats

then...
one set
plank with forward reach x 10 per arm
plank with lateral reach x 10 per arm
hollow hold 30 seconds

Mobility

foam roll lats x 1:00 (30 seconds each side)
T-spine hold on foam roller x 45 seconds
wrist stretches


Skill: Jerks
A. Drop to split x 3 reps for 3 sets https://www.catalystathletics.com/exercise/417/Drop-To-Split/
B. Jerk balance x 3 reps for 3 sets https://www.catalystathletics.com/exercise/193/Jerk-Balance/
C. 8:00 EMOM
split jerk x 1-2 reps @ 70% your 1RM split jerk


WOD
15-12-9-6-3
DB strict press    35/20     20/15
DB front squats
DB burpee overs

11.14.19

Warm Up


Three sets of:

Front or Goblet Squat x 6 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Dumbbell Death March x 20 steps @ 2011 https://www.youtube.com/watch?v=2o_lal2jpQc



Mobility: https://www.instagram.com/p/ByVWe3sFYH9/
this video will show you thoracic extensions on foam roller, wall deadbugs, and supinated band pull aparts
1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions


Primer: split jerk technique
6 reps of jump to split
-stand tall with the feet under the hips
-bend slightly at the knees only and drive up in a slight jump
-keeping your trunk upright, move quickly into the split position to land with equal balance between the feet
-adjust the position and balance if needed and hold for 3 seconds



2 sets of 3 reps jerk balance- empty barbell and then light weight
-begin with feet in a partial split position and the bar in the jerk rack position
-dip straight down and drive straight back up
-as the bar leaves the shoulders, keep the back foot planted and lift the front foot to step out into the full split length
-keep trunk upright and land in the full split length with equal balance between the feet

Skill: Jerks
Every 90 seconds for 9:00 (6 sets)
Power jerk + Split jerk @ 65-70%
pause :02-:03 in the receiving position of the split jerk


WOD

10:00 AMRAP
5 power snatch 95/65
10 pull ups
15 wall balls

01.22.19

Warm Up
10:00 continuous

20 double unders or single unders
5 each side box step downs- start at the top of the box and step down to tap the floor and drive up
20 seconds Jefferson curls with PVC https://www.instagram.com/p/BrIymuuBCOX/
10 hollow body rocks


Mobility:

2 sets of 10 reps each
1. T-spine stretch on foam roller2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's

Primer: two sets
1- arm farmer carry x 50 feet/ each arm
10 reps nerve flossing https://vimeo.com/127208120


Skill: split jerks
3 sets of 3 reps jerk behind the neck from split - light weight
https://www.catalystathletics.com/exercise/458/Jerk-Behind-The-Neck-From-Split/

5 sets of 3 reps split jerk
sets 1-3 @ 70%
sets 4-5 @ 75%


WOD- short sprints with little rest
Bike and Ball
partners
12:00 EMOM
min 1- 30 seconds bike (or row) all out, 30 seconds rest
min 2- 30 seconds ball slams, 30 seconds rest
one person bikes (rows) while the other person slams. Then partners switch.

11.20.18

Warm Up
Every 60 seconds x 5 sets
20 double unders or 10 attempts
1 hollow body wall walk
5 push ups

Mobility:
hamstrings: 10 reps (each side) of each exercise https://www.instagram.com/p/BoACjuElYJB
1. KB OH with single side straight leg lowering and raising
2. Single leg RDL
3. Quadruped to a down dog position

lat activation: 10 reps of each https://www.instagram.com/p/BnRPfG3n3Tw

1. banded rows
2. half kneeling pallof press
3. quadruped single side lat pull throughs
4. kneeling single side punch

Skill: Jerks

Two sets of:
Jerk Balance x 3 reps https://catalystathletics.com/exercise/193/Jerk-Balance/
Work at 50%

Split Jerk
3 reps @ 65%
2 reps @ 75%
1 rep @ 80%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%

WOD
Every 6:00 for 18:00
500m row
50 DUs or 100 singles
20 wall balls 20/14