08.22.2020 Partner WOD

Warm Up
https://www.instagram.com/p/CC_f2I5FDgk/ 🤟3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)

*move through from 1 to 5 and then back to 1 for the next set. 



WOD
"Chunky Peanut Butter"

Part One

Team of 2
Can you beat the 10:00?  Time Cap 13:00
10 rounds (5 each partner)
U Go I Go 
20 air squats
100m run
5 burpees

At 13:00 on the clock, everyone takes a 2:00 rest to get equipment ready for Part Two

Part Two
5 rounds for time- all on your own!
4 power cleans   115/85    95/65    75/55
3 shoulder to overhead
2 hang power cleans
1 thruster
12/10 cals row or 9/6 cals bike

10.09.19

Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements… (1:00 per station)
*Station 1 – Banded Palloff Hold https://www.youtube.com/watch?v=0QqFteXadFM
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Half kneeling to standing- front rack KBs- light load https://www.youtube.com/watch?v=gzNHWAOVcH0




Core Conditioning
EMOM x 12min

1) 15 V-Ups

2) 15 Lateral Medball Toss against Wall (right)

3) 15 Lateral Medball Toss against Wall (Left)

4) 40sec hold of choice- handstand hold, hollow hold, L-sit, plank, squat hold...




WOD
4 RFT
10 DB bench press -25% of your 1RM bench press
100' farmer carry 53/35
200m sprint- 4 lengths of fence and back
Rest 1:00

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side

05.06.19

Warm Up:

3 Rounds
Run to the fence and back
10 (5 each side) single leg RDL against the wall- little or no weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press

Mobility:
 Wrist/grip flexibility: 5-10LB. dumbbell, :30 of each exercise. Rest 1:00 and repeat all three.
    A. Side to Side
    B. Knuckles Up Curl
    C. Knuckles Around Curl

https://www.instagram.com/p/Bnow3PzHb_-/
then..


Ankles:1. Elevated heel squat with an extended plate- hold for 30 seconds and do 3 reps
With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep bodyweight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position.
 
2. Support Squat Hold- hold for 30 seconds and do 3 reps
 Stand about a foot away from a rack or rig with your feet in a straight forward position slightly outside of shoulder width (this width may be a little exaggerated for some but that’s the goal). With your core braced squat as low as you can and pull your hips forward. This should bring out a good stretch in your groin/hips.
 https://www.instagram.com/p/Bk0kaIXnCOT
 


Barbell Complex (use an empty barbell)
Two sets of:
3 Clean Grip Romanian Deadlifts3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Power Jerks


Take 5-8 minutes to build to 70% of your Clean & Jerk

and then …

Every minute, on the minute, for 8 minutes:

Clean + Jerk @ 70-75%

WOD
15:00 AMRAP
100m (pylon and back) farmer carry 53/35
1 C & J @ 80-85%
10 TTB
100m sprint (pylon and back)

05.02.19

Warm Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed




Mobility

    Standing Straight Leg Hold x 10 seconds per leg - stand up with shoulders back and hold one leg out with a straight knee
    Lemon Squeeze x 10 - this is a v-up with grabbing the legs on the way up
    L Hang x 10 seconds - from the bar (scale to one leg straight and one leg bent or both legs bent)
    Banded Good Morning x 20
    Samson Stretch x 20 seconds per leg




Primer: 8:00 EMOM

min 1: barbell bent over rows x 8-10 reps
min 2: DB bench press- see saw x 4 each side- keep one DB extended overhead while the other DB does the press. Try to alternate, leaving one arm up at all times.

WOD- sprint work here! Think speed and write out times for each round

On every 3:00 for 5 sets
16 DB snatch- alternating 50/35 35/20
10 ball slams
fence and back sprint or 12/9 cal sprint on the bike

04.17.19

Warm Up
4 rounds:

8 kip swings on bar or rings
8 yoga push ups
8 deep squat progressions with just the arms at side, no standing at every rep
1 rep of the complex: high hang clean + hang clean + clean + jerk

Mobility: Squat

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps

Skill: box front squats

3 sets of 6 reps at a moderate weight with quality movement

WOD
18:00 AMRAP

WOD
18:00 AMRAP
200 feet (4 lengths of the gym) farmer carry 53/35
15 sandbag squats- 150/100 Rogue or 70/50/35 wreck bag
10 TTB and hanging knee raises
200m row

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

06.12.18

Warm Up400m bike, run or row 3 rounds of:

10 MB hamstring curls 10 Pallof press each side 30 sec wall sit march- in your sit, lift one leg and hold for :03, then switch legs

Mobility: ankle stretch- place one foot on top of an elevated surface in a lunge position x:30 each side one length crab walk forward and backward 10 shrimp squats each leg

Barbell Warm up- empty bar then 95/65

2 reps clean high pull 2 reps slow pull power clean (take 4 sec to the knee) 2 reps power clean

Skill: power clean complex 6 sets of the following- build load, start at 60%

1 rep segmented clean pull - pause at the knee 1 rep segmented power clean- pause at the knee 1 rep power clean

WOD 15:00 EMOM Min 1: sprint to the fence and back- 100% effort Min 2: 5 touch and go squat cleans @ 55-60% Min 3: 8 hspu or 8 piked hspu from a box or 16 shoulder taps in a plank position