12.30.2022

Warm Up
2 sets
1:00 jumping rope
banded monster walks x 10 each direction
1:00 bike
banded lateral walks x 10 each direction
single leg support squat and hold x 4 each side @4311- hold onto the rig and slowly lower yourself, focusing on knee traction.  Only lower as far as your hips allow without rounding your low back.

 
Mobility
banded ankle stretch x 30 seconds each side
slow touchdown squats x 8/side
single leg glute bridges on foam roller x 10 each side



Strength
back squats
10:00 EMOM
2 reps @ 33X1
min 0-3 @ 60%
min 4-7 @70%
min 8-9 @ 80%
 
 
WOD
"Clean Sets"
5 rounds for time
40 DUs or 80 singles
3/2 ring muscle ups
6 burpee box jump overs  24/20"
8 power cleans 115/85  95/65  75/55
Rest 2:00
 
 

10.28.2022

Warm up
leg swings forward/backward and side to side x 15 each direction
1:00 wall sit
90/90 hip switches x 10 each side
perfect stretch x 4 each side
1:00 squat hold
3:00 cardio choice


Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/



Strength
tempo back squat
"drop em slow to grow"
5 sets of 3 reps with a true honest 5 second negative
all reps done at 60%


WOD
"Poodle"
8:00 AMRAP
10 DB box step ups 50/35 35/20
10 TTB or hanging knee raises
30 DUs or 60 singles

07.29.19 Team of 3

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility: https://www.instagram.com/p/Bz1vMkKlT2p/
A. perfect stretch x 5/side - start at a spiderman lunge, forearm to the floor in front, then up to a straight leg stretch with hands on either side of the foot in front

B. psoas march x 10 each side- use the yellow mini-bands for a better stretch

C. plate loaded curtsy walk x 50 feet


Skill: tempo back squats
7:00 EMOM
2 reps back squat at 70-75% with 32X1 tempo
take 3 seconds to descend in the back squat, then a 2 second pause, and explode out of the bottom with only a one second pause at the top

WOD
Team of 3
AMRAP 18:00
15 rope climbs
15 DB burpee box step overs 24/20/16" 50/35 35/20
1500m row

divide reps- one work, two rest
The box height can be lower according to your height. The athlete shouldn't have to feeling like stepping up past a 90 degree angle in the hip/knee. Teams can start where ever and move in order. 3 rope climbs = 6 up/downs

02.07.19

Warm Up
2:00 Cardio
3 rounds of:

10 banded monster walks each direction
10 walking lunges
10 yoga push ups https://vimeo.com/130766563
10 squat press out with a light plate- press the plate out and back at the bottom of the squat


Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps
4. Spiderman rocks x 8 reps/side

Skill: tempo back squats
5 sets of 2 reps with a concentric pause- do this pause to make sure your hips and torso come up from the bottom of your squat at the same rate. Use a 2 second pause about a 1/4 of the way up from the bottom of the squat. You will need to keep with weight fairly light for these. Only build load if you can maintain good form with the pause.

set 1- 55%
set 2- 57%
set 3- 60%
set 4- 62%
set 5- 64%


Barbell + TTB warm up
5 muscle cleans + 5 kip swings
4 hang power cleans + 4 knee raises
3 power cleans + 3 TTB


WOD- pace in the small sets is key on these types of wods. Picture how you would divide up reps in the 12s and 15s or higher sets. That's how you should start this wod.
12:00 AMRAP
3,6,9,12,15...keep adding 3 reps until time expires
bike cals
TTB- sub hanging knee raises
power cleans 135/95 115/75 95/65