06.28.2023

Strength
Sumo Deadlift- waves
5 reps@ 70%
3 reps @ 75%
1 rep @ 80%
5 reps @ 75%
3 reps @ 80%
1 rep @85%
 
WOD
"May We All Lunge"
For Time
100 feet (25' out and back) farmer carry walking lunges
Run 600m
75 feet (25' out and back) front rack walking lunges
Row 800m/700m
50 feet (25' out and back) overhead walking lunges
Bike 25/20 cals
DBs 50/35  35/20

03.09.2023

Strength
sumo deadlift
4 sets of 8 reps @ 60-65% your max conventional DL

then 3 sets
A.  foam roller hack squats or barbell hack squats x 10 reps with lighter load
   https://youtu.be/0UaKX8N_-Qo
B.  bird dogs x 10 reps each side

WOD
#justabar
8 rounds for time
20 bent over rows
15 curls
30 second overhead hold

07.06.2020

Warm Up
2 rounds:

250m/200m row
10 single arm high pulls/side- light DB weight
10 single arm KB deadlifts/side- moderate weight
10 PVC Cuban presses
5 sumo inchworms


Mobility:
Glutes: https://www.instagram.com/p/BmwtGtUnhn1/

10 reps of each- with green mini-band
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction
Strength Set

sumo deadlifts
5 sets of

3-5 reps building load
As you approach the barbell, assume a stance outside shoulder width and check your foot position. Your toes should be slightly angled out around 45 degrees towards the plates. Next, pull yourself down to the bar until your shins stack perpendicular to the ground when viewed from the front. Then, think “chest up” so that from a side view your shoulder should be directly in line with your wrists and the barbell.✅
.
A common mistake is to position the hips too low during the initial set up. To help find the ideal starting position, do a very slow eccentric deadlift lower and where the bar hits the ground is where you should set up to start your next lift.✅

WOD
"Cement Shot"

3 RFT
24 alternating DB snatch 50/35 35/20
12 wall balls 20/14



Core Finisher
3 rounds
10 toe touches
10 straight leg sit ups
10 heel touches
30 second plank

10.11.19

Warmup:

Bike 10/8 cals
Cat Camel Rock Backs: x 5 https://vimeo.com/204093036
Inchworms: x 5
Bike 10/8 cals
Single leg hip bridges x 10/side
Push ups x 5-10 reps
Bike 10/8 cals
banded clam shells x 10/side
banded external rotations x 10 (band around the wrists, elbows stay in)

Skill:

Sumo Deadlift: 3 x 18 https://vimeo.com/155587586
Sciatic Nerve Flossing: 30 seconds each leg between sets of Sumo Deadlift https://vimeo.com/130766387


**Sumo Deadlift weight should be 33% or less of your 1 rep max Deadlift. Maintain a “slower down faster up” tempo on all sets.



Snatch Warm Up
1 snatch pull
1 hang power snatch
1 power snatch
2 reps at each 45%-50%-55%


WOD
Not for time- for quality movements
5 power snatch- can be unbroken or singles
60%-65%-70%-75%-80%-75%-70%-65%-60%
in between sets of power snatch complete reps unbroken gymnastics:
choices:

2 muscle ups - rings or bar
4 C2B pull ups- strict or kip
4 ring dips- strict or kip
6 pull ups - banded, strict or kip
4-6 HSPU
6-8 push ups

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

09.26.19

Warm Up
2 sets
30 seconds of banded palloff hold/side
30 seconds banded lateral walks/side
30 seconds donkey kicks
30 seconds KB swings- to eye level

then...
2 sets of
Hawaiian squats x 7/side- you can hold the rig https://www.youtube.com/watch?v=Ya7sdSAt1Hg
Wrist stretches x 30 seconds



gymnastics conditioning
Primer: COMPLEX: https://www.instagram.com/p/Bs8v7Y1Adfw/
4 rounds work rest w partner
30sec of work/30sec rest
•1 shoot out
•walk to inverted pike handstand
•4 shoulder taps
•walk to plank
•straight jump
•repeat for 30 sec



WOD

Every 2 minutes, for 24 minutes (12 sets) of:
15/12 Calorie Assault Bike
6 Sumo Deadlifts
Begin at 40% and build in weight across the 12 sets. A suggestion would be to add roughly 2-3% every set.

Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

08.29.19

Warm Up
2 rounds
Row 200m with a pause at the finish for a second or two, completely locked out
10 KB sumo deadlifts
10 KB behind the back sumo good mornings
10 good hollow/arch swings
5 yoga push ups

Mobility: https://www.instagram.com/p/Bx46pSPlRw8/ (video shows two of these)

A. wrist stretches each position
B. half kneeling pallof press x 8/side (your knee closet to the rig is on the ground. Brace through your core, keep your ribs down, and use your glute of the extended hip (knee down leg) to assist in bracing as well. Press out, hold and exhale, repeat.
C. Tall plank spinal flexion/extension x 10 reps


Conditioning EMOM 10:00

min 1: gymnastics choice
min 2: sumo deadlifts x 5 reps @ 60-70% 1RM conventional deadlift


WOD
3 RFT
Run 200m
30' Handstand walk or 60' scooter walk or 60 second handstand hold
Row 200m
15 hand release push ups or incline push ups
100m single arm OH carry (50m each side)

08.08.19

Warm Up
3 rounds- 1st round no weight, add light load rounds 2-3

6/side plate drop back lunges - feet start on plate and drop back into a lunge with one foot on plate, one on ground
8 cyclist squats https://www.instagram.com/p/Bzs7OH6lsIv/ (first video)
25 feet perfect stretch walk https://www.instagram.com/p/B0Q2i8BFZVz/ (last video)



Mobility:

squat press out x 10 @ light weight using a KB, DB or plate- squat slow and press out weight at the bottom of the squat
box stretch for front rack x 10 second hold or 3 exhales for 5 reps https://www.instagram.com/p/By5shuGAlni/


WOD
3:00 AMRAP
bike 12/9 cals
lateral hops over barbell x 20 total
max reps of front squats in remaining time 135/95 115/75 95/65

Rest 3:00
Repeat 2 more times for a total of 3 rounds (18:00)- you can have one group of 5 start and then while they are resting, the next group of 5 starts. If you need to stagger a third group start them one minute in.



Cool Down- if time remains to get athletes cooling down and bulletproofing their backs, do as many rounds of the 14 reps and 30 second hold as they can get in.

Bulletproofin:

Sumo Deadlift: 3 x 14
Bent Knee Hollow Body Hold: hold for 30 seconds between sets

From the Coaches:

The Sumo Deadlift weight should be 33% or less of your 1 rep max Deadlift. Maintain a “slower down faster up” tempo on all sets.