workout of the day
11.20.2021 Partner WOD
WOD
"Heartache"
with a partner
8 rounds for time- split however you like
10 front squats 185/135 155/105 135/95 115/75
20 TTB or hanging knee raises
50 DUs or 100 single unders
Warm Up
2:00 cardio choice
10 KB sumo deadlifts
10 KB good mornings
5/side KB hip hurdles
5/side KB Turkish sit ups
2:00 cardio
Primer
2 sets
OH carry x 100' (50 feet each side)
prone PVC lift offs
banded lat pull downs
WOD
"Heartache"
with a partner
8 rounds for time- split however you like
10 front squats 185/135 155/105 135/95 115/75
20 TTB or hanging knee raises
50 DUs or 100 single unders
Post WOD abs
3 sets
40 seconds on/ 20 seconds rest
plank up downs https://youtu.be/7lkTAaNWZj8
donkey kicks
straight leg sit ups
tall kneeling to standing- add weight in the front rack if you can
rest as needed before the next round
10.30.2020
WOD- benchmark
"Demons"
40 devil's press for time
50/35 35/20
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)
4-5 reps/side perfect stretch walk https://www.instagram.com/p/B0Q2i8BFZVz/ (last video)
Mobility
2 rounds
10 glute bridges- green or blue mini-band
10 banded squats green or blue mini-band
10 psoas marches each leg- yellow mini-band
10 banded press outs- yellow
10 overhead external rotations- yellow
WOD- benchmark
"Demons"
40 devil's press for time
50/35 35/20
post wod
12:00 EMOM
min 1: 8-10 alternating pistols
min 2: 20-30 seconds ring support hold or hang on rig hold
min 3: 8-10 alternating reps tall kneeling to standing
min 4: 30 second handstand hold
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
05.17.19 "crazy train" + wod
Primer:
”Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat 135/95 115/75 95/65
WOD - this wod should take around 20:00 if you truly use the 400m as a recovery. Your bike effort needs to be the hardest thing in the wod. For the tall kneeling to standing, work on driving from the heel of the foot that's posted in front. Pick a KB weight that's challenging but allows you to move through 10 reps all touch and go pace.
5 RFT
5/side tall kneeling to standing with KBs racked -blue/orange or blue or blue/yellow KBs
14/10 cals bike- all out- 70+ RPMs
400m recovery jog
Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 hang muscle clean below knee
3 muscle clean
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter
Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/
each exercise x 10 reps per side
glute activation: https://www.instagram.com/p/BmwtGtUnhn1
10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction
Skill: barbell complex
2 sets
5 Hang Power Cleans
5 Front Squats
5 Reverse Lunges/leg Alternating
**keeping the weight at an optimal level for technique and form.
Primer:
”Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat 135/95 115/75 95/65
WOD - this wod should take around 20:00 if you truly use the 400m as a recovery. Your bike effort needs to be the hardest thing in the wod. For the tall kneeling to standing, work on driving from the heel of the foot that's posted in front. Pick a KB weight that's challenging but allows you to move through 10 reps all touch and go pace.
5 RFT
5/side tall kneeling to standing with KBs racked -blue/orange or blue or blue/yellow KBs
14/10 cals bike- all out- 70+ RPMs
400m recovery jog