03.04.2021

Hot Start Warm up
30 beast to alternating leg through- 15/side https://youtu.be/EQEuNPVppO8
30 sit ups
20 Cossack squats
20 tuck ups
10 alternating Turkish get ups- 5/side
10 push ups

Take 5:00 to stretch lats, ankles and wrists before squatting
ideas:
bands on rig or mini-bands
lunge stretches
wrist ups, wrist rolls
thoracic rotations or thoracic stretches on the racked bar or a box
front rack stretch
xiaopengs

Strength
Stamina Squats
back squat 3 x 3 reps @ 80%
front squat 4 x 2 reps @83%


WOD
"Chips"
12:00 EMOM
min 1: farmer carry 50 seconds- heavy
min 2: HSPU x 10-14 reps
min 3: V-ups x 10-14 reps

02.24.2021

Hot Start warm up
4 rounds
10 cals row or bike
20 second wall sit
5/side lateral step ups
1 each side Turkish get up

Take 5:00 to stretch lats, ankles and wrists before squatting

Strength
Stamina Squats
Back squat 5 x 3 reps @ 78%
Front squat 3 x3 reps @ 80%


WOD
"#99"
With an empty bar the entire wod
5 rounds for time
7 hang power cleans
6 strict press
5 thrusters
once complete with your 5 rounds, perform 9 burpees to make it a 99 rep wod!!

02.12.2021

Warm Up
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos

2 rounds
▪️20 Wall Squat Knee Abductions with 10 sec squeeze on last rep. Maintain 3 points of contact against the wall (big toe, pinkie, heel) and a 90 degree angle in your knees. Pause for each
abduction and feel constant tension on the band.

▪️10 Cossack Squats. Drive the knee out get off the floor.

▪️15 Single Leg Deadlifts. I keep these light to just warm up my glutes instead of fry them. I’ll do them heavier for less reps at the end of my session. Keep weight midfoot and hips squared up when performing these.

▪️5-10 Tempo Goblet Squats focusing on keeping even weight in the legs and pushing knees forward. Feel those feet flat against the floor.


Mobility
30 seconds front rack stretch
30 seconds child's pose
30 seconds wrist stretches
30 seconds each side ankle stretches


Strength
stamina squats- day 2
back squats 4 sets of 3 reps @ 70%
then
front squats 4 sets of 3 reps @ 75%



WOD
"Isace"
For Time
30 alternating DB snatches
30 alternating DB clean & jerks
RX 50/35
Int 35/20
Sc 25/15

02.04.2021

Warm Up
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos

2 rounds
▪️20 Wall Squat Knee Abductions with 10 sec squeeze on last rep. Maintain 3 points of contact against the wall (big toe, pinkie, heel) and a 90 degree angle in your knees. Pause for each
abduction and feel constant tension on the band.

▪️10 Sit to Cossack Squats (modify by ditching the sit part or pull yourself up with the help of a rig). Drive the knee out get off the floor.

▪️15 Single Leg Deadlifts. I keep these light to just warm up my glutes instead of fry them. I’ll do them heavier for less reps at the end of my session. Keep weight midfoot and hips squared up when performing these.

▪️5-10 Tempo Goblet Squats focusing on keeping even weight in the legs and pushing knees forward. Feel those feet flat against the floor.

Strength
Day one Stamina Squats
BS 4 x 3 reps @ 65%
FS 4 x 3 reps @ 70%

WOD
"Off and On"
10:00 EMOM
min 1- max reps Turkish get ups
min 2- strict pull ups x 5-8 reps or toe assist pull ups
*toe assist can be both feet helping, one foot on the box to help, or feet on the box and no support on the way down- slow eccentric pull ups*
https://www.instagram.com/p/CKjaTtVLkCc/

06.10.19

Warm Up
Run 400m

Then 2 Rounds
:30 on/:10 Off
-Hollow Rocks
-Plate Ground to Overhead
-Overhead Lunges


Mobility: squat

https://www.instagram.com/p/ByBFfe-gu9q/?utm_source=ig_web_copy_link

1️⃣Quadruped Rockback – get on all fours with a wide stance, sink back into deep hip flexion, stretching your groin and glute muscles.⁣⁣
2️⃣Ankle Prying – get down into a squat, lean to one side and push the knee forward while keeping the heel down, stretching the lower calf region.⁣⁣
3️⃣Foam Roller T-Spine – get down on the ground in a supine position with a foam roller placed underneath the upper back and your hands behind your head. Use your thoracic extensors to arch the upper back over the foam roller.⁣⁣
4️⃣Ankle Rocking – from a kneeling position in a deep lunge, push the knee forward while keeping the heel down, striving to feel the stretch in the lower calf area.⁣⁣
5️⃣Squat Adductor – get down into the bottom of a squat and use your elbows to push your knees outward, stretching the inner thigh muscles.⁣⁣ ⁣⁣
Do 3 rounds of 6 reps of each of these then proceed to your squat workout.⁣⁣

Skill: stamina squats- week 7
Every 2:30 for 6 sets (15:00)
3 front squats + 6 back squats @70-85% 1RM front squat

WOD
10:00 AMRAP
10 push press 115/80 95/65
10 burpees
10 DB step ups 35/20
10 barbell bent over rows 115/80 95/65

05.31.19

Warm Up
3 rounds
20 bicep curls- 10 each side
5 inchworms- over reach the arms on your extension- no push up- walk hands back to feet
5 elbow push ups

15 jumping jacks

Mobility: https://www.instagram.com/p/BszDWN-gb0S/
1. rocking ankle stretch 8-10 reps per side
2. wide stance rocking 8-10 reps
3. heel sit T-spine rotations 8-10 per side
4. squat prying - 10-15 second pry then stand back up x 3 -4 reps
5. deep squat wall slides 8-10 reps

Skill: stamina squats week 6
On the 2:00 for 6 sets
2 front squats + 4 back squats 70-85%

WOD
10:00 EMOM
1 bear complex- pick load that can be sustained over the 10 rounds. Complex must be unbroken.
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat

1 Push Press

Extra work if time remains:
all banded movements

1. pull downs x 50
2. face pulls x 50
3. supinated pull aparts x 50

05.13.19

Warm up
2 rounds
Bike 12/10 cals
10 spiderman lunges (5/side)
10 Cossack squats (5/side)
5 hollow/arch swings
5 air chair swings


Mobility: https://www.instagram.com/p/BxQoUvAl1VT/

10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches


Skill: stamina squats week 5
Every 90 seconds for 6 sets
1 front squat + 3 back squats @ 70-85% front squat 1RM


Gymnastics Practice: TTB drill https://www.instagram.com/p/BwH-gWHBTy_/


WOD
every 3:00 for 7 sets
400m Run
5 TTB
5 Burpees