09.08.2021

Warm Up
2:00 Cardio
3 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight



Strength
3 sets
A. split stance DB Romanian Deadlift @30X0 x 8-10/leg https://youtu.be/LBzxZCUZrNA
B. bird dog rows x 8 per arm

then...
3 sets

C. DB front rack reverse lunges @20X0 x 8-10/leg
D. Bench plank DB row @20X0 x 8 per arm https://youtu.be/YWEOQPUnAC4


WOD
"KB Chipper"
For Time
Run 200m
50m KB farmer carry 53/35
20 dual KB deadlifts 53/35
50m KB farmer carry
Run 200m
40m KB farmer carry
15 dual KB deadlifts
40m KB farmer carry
Run 200m
30m KB farmer carry
10 dual KB deadlifts
30m farmer carry



Post WOD
Core + Arms
https://www.instagram.com/p/BsLFmekl2Cc/
3 sets of 6-8 reps each

1. Tall kneeling zottman curls
2. Rower pike ups
3. Standing Hammer curl to press

04.07.2021

Warm up
3 sets
100 single unders or 50 DUs
5 barbell RDLs @ 3030
5 single arm Cuban press/arm- slow with 2.5 or 5# plate
5 burpee high jump


Strength- body composition
3 sets
A1. segmented snatch grip deadlift- 3 pauses: 3131; 6-8 reps
A2. barbell Z press: 3021; 8-10 reps
3 sets
B1. split stance dumbbell Romanian deadlift: 3110; 6-8/leg
B2. seated alternating dumbbell Arnold press: 2111; 8-10/arm

Overhead movement prep 5:00
https://youtu.be/hUKyZ5hg-5g
1. arm circle (double arm shoulder CARs) x 4 reps
2. banded stretch on rig x 2:00
3. prone single arm reach in shrugged position and then set position and then lift and hold for 5 seconds x 5/side
4. retest the arm circles x 4 reps

WOD
"Nick Urankar"
Empty bar or PVC
for time
40-30-20-10
hang power snatch
OHS

07.23.2020

Warm Up
3 sets
8 yoga push ups
10 scap push ups
8 each side plank rotations



Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:⁠
3 rounds (rest about 90sec between sets)⁠
**you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.⁠
⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

Strength:
2 sets
A.  Tall kneeling Filly press x 8-10/arm @ 2111   https://youtu.be/YQF_-KJFMIo
B.  Split stance DB Romanian deadlifts x 6-8/leg @ 3110   https://youtu.be/LBzxZCUZrNA
C.  close grip parallette tricep push up x 8-10 @ 3011  https://youtu.be/Q3SAtRaXcxQ




sprints + core

WOD
"Holy Abs Batman"

4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00

06.12.2020

Warm Up200m run10 DB sumo deadlifts
10 DB good mornings
10/side DB hip hurdles
10/side DB Turkish sit ups
200m run


Strength Set
3 sets

A. Split Stance Dumbbell Romanian Deadlift @ 3110    6-8/leg  https://youtu.be/LBzxZCUZrNA
B.  Single leg hip thrusts @20x0  6-8/leg

WOD #1
10:00 AMRAP
"Base Camp"
6/side bicep curl + Arnold press
8/side single arm DB deadlifts
10 prisoner step ups

Rest 2:00
WOD #2
"JH"

3 Rounds(12:00)
30 Seconds- Floor Press
30 Seconds- Row
30 Seconds- RDL
One round on the Right side then straight into one round on the Left side
Rest 1 Minute and repeat