06.29.2022

Warm up
2 sets  
Run 200m
Barbell Kang squats x 10 reps
Barbell Clean grip RDLs x 10 repsBarbell muscle cleans x 10 reps


Mobility

1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions




Strength
find your heavy clean
15:00 EMOM Waves
min 1- 60%
min 2- 65%
min 3- 70%
min 4- rest
min 5- 65%
min 6- 70%
min 7- 75%
min 8- rest
min 9- 70%
min 10- 75%
min 11- 80%
min 12-15 rest and then build load from here





"Air Force"
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the WOD, before continuing the Barbell work. Athlete may move to the next Barbell skill once they complete all 20 reps of the previous Barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 Burpees.

Score is the time on the clock when the last Front Squat is completed.

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the W

05.12.2022

Warm Up
2 sets
200m run or row
10 barbell front squats
10 candlestick roll ups
3 each side perfect stretch



Strength
6 sets

Pause front squat + front squat
tempo on the pause squat is 31X1
perform a tempo squat and then a front squat with no tempo
set 1- 3 reps @ 60%
set 2- 2 reps @ 70%
set 3- 2 reps @ 75%
sets 4-6 1 rep @ 80%



WOD
"The Rock Show"

4:00 AMRAP
300m run
max reps of
30 DUs + 5 sumo deadlift high pulls 115/85

Rest 2:00

4:00 AMRAP
300m run
max reps of
30DUs + 10 SDLHP 95/65

Rest 2:-00

4:00 AMRAP
300m run
max reps of
30DUs + 15 SDLHP 75/55

11.11.2021 Hero WOD Zeus- with a partner

Warm Up
2 rounds
100 single unders
20 banded pull aparts
10 each side single arm Cuban Press- light plate or DB

Mobility
front rack stretch x 30 seconds
IYTs each 5 reps
prone swimmers x 5 reps

Pec Activation with MB
https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be
A. Take MB at chest height and squeeze it between your forearms. Create a max contraction. Walk for 4 lengths of the gym.
* shoulders stay down
* slight hollow body
* elbows stay in as you squeeze
* think about firing the chest muscles


Strength
Bench Press
5 reps @ 60%
3 reps @ 70%
3 x 3 reps @ 80%


WOD
"Zeus" with a partner
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

08.04.2021

Warm Up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy



Primer
1. Cuban press with PVC x 10 reps
2. yoga push up x 5 reps
3. barbell overhead hold x 30 seconds with 50% press max


Strength
strict press
5 sets of 5 reps -start at 60% and build



WOD
"Bound for the Floor"
15:00 AMRAP
20 hang power snatch
20 sumo deadlift high pull
20 push press

RX 75/55
INT 65/45
SC 55/35

03.22.2021

Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts


Mobility
2 sets
front rack stretch x 30 seconds
wrist ups x 10 each side
wrist rolls x 10


Strength
every 1:30 for 6 sets
1 power clean
1 hang squat clean
1 split jerk
start at 55-65% and build load

WOD
"Air Force minus burpees"
For Time
20 thrusters
20 sumo deadlift high pull
20 push jerks
20 OHS
20 front squats
95/65 75/55 45/35

cool down
seated forward fold x 1:00
bound angle x 1:00
child's pose x 1:00

01.02.2021

Warm Up
10-8-6-4-2
banded hip bridges
banded lateral walks- reps listed per side (10 to the left, 10 to the right)
tuck ups or v-ups
drop squats
push up to T- L+R=2


Burgener Warm Up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat


WOD (23:00)
"Moving Parts"
EMOM
8:00
min 1- 8 power cleans @65-70% max
min 2- 12/9 cals bike or 15/12 cals row

rest 1:00

10:00 AMRAP
5 sumo deadlift high pull
5 hang power clean
5 roll outs
5 push press
5 reverse lunges right
5 reverse lunges left
5 roll outs
95/65 or 75/55

then you have

4:00 AMRAP
wall walks- complete as many as you can

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