12-19-2020

Warm Up
3 rounds
8 DB halos- 4 each direction
6 DB sumo deadlift high pulls
4 burpees over the DB
2/side DB muscle snatch
30 seconds deep squat hold


The 12 Days of Shutdown
1. manmaker
2. cleans
3. thrusters
4. snatch
5. front squat
6. rows-bent over
7. push press
8. sumo deadlift high pull
9. step ups
10. OHS
11. KB swings
12. devil's press

** this is done like the song The 12 Days of Christmas**

1 manmaker

2 cleans + 1 manmaker

3 thrusters + 2 cleans + 1 manmaker

keep adding days

https://www.instagram.com/p/B35ISn7FSEQ/
10 reps of each exercise- green or blue mini-band
1. Clam Shell Side Plank Hip Thrusts- band below the knees
2. Abduction Bias Hip Thrust- band above knees from the bench or box
3. Band Walk Squares- band around ankles- only do 3 walks around the box each direction
4. Banded Donkey Kick Backs- band above the knees

12.04.2020

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric



Strength
back squat
5 reps @ 55%, 60%, 65%
1 rep @ 81%, 83%, 85%

Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall. Contact the wall softly if possible

min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler


WOD
"Lift Up"
20 Turkish Get Ups for time- use 53/35 if you can

scale load as needed but I want a challenge where you will take 6-8:00 to finish the reps


Finisher
3 sets
30 second DB leg lowering
10 Cossack squats (5/side)
20 plank DB pull thrus (10/side)
30 seconds hollow hold- add a DB for extra challenge
10 wide stance DB Romanian deadlifts
20 tall plank knee to elbow (10/s)
rest 1:00

04.24.2020

Weekly Challenge
10:00 AMRAP2,4,6,8...until time expires
Reverse lunges each leg counts as a rep
Single leg V-ups each leg counts as a rep
Burpees

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric


Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall.  Contact the wall softly if possible
min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler

WOD
"Hells Bells"
4 rounds
20 alternating hang DB snatch
10 DB gorilla rows- 5 each side

10 DB front squat
rest walk 1:00

Gymnastics Core Conditioning
https://www.youtube.com/watch?v=yZdZwtFuBiA

04.23.2020

Warm Up
3 rounds
10 single side hip bridges + 15 second single leg isometric hold- Right
10 single side hip bridges + 15 second single leg isometric hold- Left
8/side drop lunge to knee lift https://youtu.be/CmwXTx8maOE


Strength Set
4 sets
A. 10 reps sumo deadlifts with a tempo 31x1
B. 8 reps/side Bulgarian split squats with a tempo 2110
C. 10 reps/side Cossack squats with a tempo 30X0

WOD
"Snowflake"
3 rounds for time
Run 200m sub 50 jumping jacks
10 box jumps or step ups
20 DB thrusters- alternate DB every 5 reps
30 Russian twists R+L = 2 reps
Rest 2:00

02.20.18

Warm Up:2:00 bike or row 20 reps banded face pulls 10 reps ring rows 3-5 reps strict pull ups

5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands

Mobility:

Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

Primer: 9:00 EMOM

min 1: 30 seconds of pull ups/C2B/muscle ups

min 2: 30 seconds of step ups with light weight

min 3: 30 seconds of banded lat pulls

Clean Warm Up

3 sets of 3 reps high hang cleans @ 50%

3 sets of 3 reps hang cleans @60%

WOD 21-15-9

Hang power cleans 115/80 95/65 75/55

Box jump overs 24/20"