08.25.2020

Warm Up
3 sets
100m jog
25 frog pumps
10 3-way ChaCha/side- use a blue band
10 DB cross body Romanian Deadlift - 5/side slowly


Strength

3 sets
A. mixed KB or DB rack suitcase step up x 6/leg 
B. single arm KB or DB rack Cossack squat x 5/leg perform all reps on the weak side first
C. 60 seconds dual KB or DB rack carry; walk slow and deliberately keeping your shoulder bladed back and down


WOD
"Beast Mode"
Every 3:00 for 5 rounds
16 single arm DB hang clean & jerk (8 each side)
4 tire flips
100m sprint

Cool Down
seated forward fold 1:00
seated straddle 1:00
frog position 1:00

06.18.2020

Warm Up
3 sets
8 half kneeling band pull aparts/knee
12 lateral box step overs
30 second quadruped shoulder taps



Strength Set
3 sets

A. seated DB press x 8-10 reps @ 3021

B. Cossack squats x 16-20 reps @ 30x1 - option to add weight in goblet position
C. chainsaw rows x 8-10 reps @20x2

WOD
"Black Dog"
part one
5-4-3-2-1
Turkish Get ups
100m sprint after each set

Rest 2:00
part two
2-4-6-8-10
power cleans 135/95 115/75 95/65
5 reps get ups after each set

05.18.2020

Warm Up
2 Rounds For QualitySpiderman lunge + reach  x 50 feetSide Plank on Elbow x 20 seconds per sideCrab Walk x 50 feet Samson Walking Lunge x 50 feet

Mobility
8 deep squat progressions
10 wide stance rock backs   https://www.instagram.com/p/B9w3ceHnYnG/
8/side child's pose with arm lifts


Burgener Warm up
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)




Weightlifting
OHS  3 x 3 reps
press in the snatch - PVC or light barbell 3 x 3 reps
tall high pull + tall muscle snatch 4 x 2 + 5 reps




WOD
"Power"
every 2:00 for 10:00

1 snatch - pick a great load that you can do successfully for each round
50m sprint
walk back the 50m for part of your active rest

OR at home
5 RFT

8-10-12-14-16 DB alternating snatch
sprint 50m or 50 DUs
Rest 1:00

Core Finisher
https://www.youtube.com/watch?v=FPQijHrVmnw
Tuck-Up x 10/15/20 reps V-Up x 10/15/20 reps Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed

04.19.19

Warm Up
2 rounds:

250m row/bike
12 curtsy squats (6 each side)
10 slow to fast air squats
8 DB muscle snatch (4 each side)
6 light DB high pulls -from the tall position to the high pull, not from floor (6 each side)



Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)



Skill: stamina squats week 3
12:00 EMOM
min1- 2 front squats @ 66%
min 2- 4 back squats @ front squat weight



Snatch warm up with empty bar- work through two rounds with no weight
https://www.instagram.com/p/Bly8SQJnibz/
Reps:

1. hang power snatch + OH squat with pause 2-3 seconds
2. hang power snatch with stop in OH squat and pause at the bottom of the squat
3. hang snatch



WOD
Every 2:00 for 7 sets
Sprint to the fence and back
3 power snatches at 75% 1RM
*the run needs to be all out- get the heart rate up and then control it for your lifts*

07.07.18

Make up Strength/Skill WOD: Teams of 3

Buy In: 6:00 AMRAP- one teammate must complete a round before tagging off

thrusters x 5 reps 135/95 95/65 65/45

c2b pull ups/ pull ups/ ring rows x 5 reps

immediately into

15 x 20m (10m out/ 10m back) shuttle sprints- tag off your teammate 3 rope climbs- each teammate does one climb or 2 x up/downs

9 x 20m (10m out/10m back) shuttle sprints 3 rope climbs

Cash Out: 6:00 AMRAP- one teammate must complete a round

thrusters x 5 reps 115/75 75/55 55/35 pull ups/ ring rows/ jumping pull ups x 5 reps