workout of the day
06.15.2023
WOD
"The Yellow Banana Seat"
5 rounds for time
50 DUs or 50 speed steps- counting right leg only
10 each side sledge hammer strikes
50m sled push- one plate- 25m out and back
Strength
Sumo Deadlifts
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
1 set of max reps @ 60%
WOD
"The Yellow Banana Seat"
5 rounds for time
50 DUs or 50 speed steps- counting right leg only
10 each side sledge hammer strikes
50m sled push- one plate- 25m out and back
06.28.2022
WOD
"Maverick"
12:00 AMRAP
6 deadlifts 155/105 115/85 95/65
6 hang power cleans
6 front squats
Warm Up
2 sets
Run 200m
20 steps DB death march
5-7 reps scap push up to downdog
5-7 reps each side Cossack squats
Strength
A. Sumo Deadlifts
5 sets of 3 reps
build load
B. banded hamstring curls x 30 reps
WOD
"Maverick"
12:00 AMRAP
6 deadlifts 155/105 115/85 95/65
6 hang power cleans
6 front squats
Accessory Training
3 sets
banded lat pull downs x 30
band pull aparts x 30
rest as needed
12-16-2020
WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings
AT home
WOD
"Ring the Bell"
4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00
Warm up
3 rounds
banded hip thrusts x 20
reverse snow angels x 15
calf raises x 10
Strength
3 sets
A. front foot elevated drop back lunges x 8/side @ 21X1
B. hip hurdles x 10/side
C. half kneeling DB lift and chop x 6/side
WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings
AT home
WOD
"Ring the Bell"
4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00
Cool Down
2:00 seated straddle
1:00 Jefferson curls
09.09.2020
landmine upper body
4 sets
tall kneeling landmine press x 12 https://youtu.be/Dhw-HynGaSs
landmine upright row x 12/arm https://youtu.be/8GBibrvgQEo
goblet landmine bent over row x 15 reps
rump pump- lower body
3 sets
sumo deadlifts x 8 reps at 65% 1 RM deadlift
DB RDLs x 8/side 50/35 35/20
Split stance KB swings x 8/side pick a KB weight
Warm Up
2 sets
30 Jumping Jacks
20 Russian Twist Body weight
20m Quadruped Crawl
10 Beast to Leg Through L https://youtu.be/EQEuNPVppO8
10 Beast to Leg Through R
Gymnastics Skill
https://www.instagram.com/p/ByEmgecgTjI/
5 - 10 - 15 reps of each
•shoulder shrug
•shoulder tap
•hip tap
•handstand hold (in sec)
.
*double rest/work (if it took you 30 sec to complete, rest 60sec before next set).
You can scale all of this to pike or kneeling on a box......
🔹HOW TO EXECUTE:
1. Begin in the correct handstand position - STACKED!
2. Grow tall by pressing thru floor to engage shoulders, hollow position & toes tucked under (i.e.: pointed)
.
THE SHRUG:
1. Do not sag in your core to engage movement. Press thru shoulder girdle.
2. Do not move midline! You should be “locked in” to hollow.
.
THE TAP:
1. Shift weight then press tall w. lead shoulder BEFORE you lift hand.
2. Therefore, you find balance on one hand before the other moves.
.....
landmine upper body
4 sets
tall kneeling landmine press x 12 https://youtu.be/Dhw-HynGaSs
landmine upright row x 12/arm https://youtu.be/8GBibrvgQEo
goblet landmine bent over row x 15 reps
rump pump- lower body
3 sets
sumo deadlifts x 8 reps at 65% 1 RM deadlift
DB RDLs x 8/side 50/35 35/20
Split stance KB swings x 8/side pick a KB weight
04.23.2020
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
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
02.13.2020
WOD
For Time
3 rounds
round one:
14 (7/side) tall kneeling to standing with KBs front racked https://www.youtube.com/watch?v=gzNHWAOVcH0 35/26 26/18
20 KB swings 53/35
300m row
round two:
14 tall kneeling to standing
30 KB swings
400m row
round three:
14 tall kneeling to standing
40 KB swings
500m row
Warm Up
10 cals bike or row
5 deep squat progressions
10 cals bike or row
60 seconds over/under a band across the rig
10 cals bike or row
5 deep squat progressions
30 seconds bear crawl
Super Set x 3 sets
single leg posted RDLs x 10 each side with tempo 3111
deadbugs- slowly- x 10/side
Skill: sumo deadlifts https://www.instagram.com/p/B8AFYVBBzFs/
Key points:
Sit back
Knees out
Chest up
Push through heels
Be patient off the floor - especially important with sumo
Fairly vertical shins form front and side views
Bar skims legs
Leg press off the floor
8-6-4-2-2 reps
50%,60%,70%,80%,85%
WOD
For Time
3 rounds
round one:
14 (7/side) tall kneeling to standing with KBs front racked https://www.youtube.com/watch?v=gzNHWAOVcH0 35/26 26/18 or use DBs
20 KB swings 53/35
300m row
round two:
14 tall kneeling to standing
30 KB swings
400m row
round three:
14 tall kneeling to standing
40 KB swings
500m row
06.25.19
WOD
15:00 EMOM
min 1: battle ropes x 45 seconds
min 2: sled push 25m 2/1 plates added
min 3: HSPU x 8-10 reps /piked hspu from a box / seated DB strict press
Warm Up
400m row, run or bike
then..
2 rounds of
single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge
And
6-8 reps of half kneeling bottom's up KB strict press
Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo
Skill: sumo deadlift
5-4-3-2-1 reps building load- start at 55-60% 1RM conventional deadlift
WOD
15:00 EMOM
min 1: battle ropes x 45 seconds
min 2: sled push 25m 2/1 plates added
min 3: HSPU x 8-10 reps /piked hspu from a box / seated DB strict press