03.23.2023

Primer
A.  touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there
 
 
 
Strength
 Wendler week 2
back squats
3 reps @ 70%
3 reps @ 80% 
3+ reps @ 90%

 
 
Accessories
2 sets
A. hollow rocks x 20-30 seconds
B. banded hamstring curls x 30 seconds
C. supermans x 20-30 seconds

WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
 
 
Accessory WOD
10-20-30
Russian twists
hanging shoulder shrugs

10.21.2022

Warm Up

Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel



Gymnastics Conditioning (6:30 total time)
1 min hollow plank hold
1 min handstand shoulder taps
— rest 2 min —
30 sec hollow plank hold
30 sec handstand shoulder taps
—rest 1 min —
15 sec hollow plank hold
15 sec handstand shoulder taps


Strength
3 x 8 each side touchdown squats- higher than before
then
front squats
4 sets of 3
65-70-75-80%




WOD
"Chicken Fried"
18:00 AMRAP
100 feet farmer carry
30/22 cals bike
5 wall walks
30/22 cals row
60 second plank hold

08.22.2022

Warm Up
2 rounds
200m run
50m DB cross body carry- switch positions at 25m -one DB overhead, one DB at the side
10 steps walking lunges- no weight
3 wall walks


Primer
3 x8 each side touchdown squats https://fb.watch/eZVXHqKasG/
3 x 6 DB front rack box step ups

Strength
back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%
2 x 6 reps @75%


WOD

"Press Your Luck"

every 4:00 for 3 sets
set 1
200m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75


set 2
300m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75

set 3
400m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75

1.25.2022

Warm Up
2 rounds

50 skips around the gym
20-30 second handstand hold
10 each side single arm strict press
10 each side single arm OHS or front rack squat
30 second banded ankle stretch



Strength
front squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @95%
1 rep @95%



At Home Strength
12:00 EMOM
min 1- curtsy box step downs x 5/leg @30X0
min 2- 20 standing calf raises (10 each side)
min 3- 4-6 reps cyclist goblet squats; @31X1




WOD
"How fast can you go?"
21-15-9
hang squat clean 95/65 75/55 45/35
7-5-3 wall walks


At Home
21-15-9
DB hang squat cleans- two dumbbells
7-5-3 wall walks


Post WOD
2-3 sets
10 each side touchdown squats or pistols
wall sit hold 1:00
arch hold 1:00

12.31.2021 No Open Gym tonight

Warm Up
2:00 cardio
then
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



Strength
hip thrusts
3 x 8 reps @ 80% your deadlift max

Between hip thrust reps complete:
10 each side touchdown squats
KB side bends



WOD
"2021"
15-12-9-6-3
unbroken cleans- power or squat
each set you increase weight- must remain unbroken- no dropping the barbell

09.01.2021

Warm Up

2 rounds:
100m run
10 single leg RDLs each side
5/side hip flexor kicks
5/side spiderman lunges
5 sumo inchworms



Primer
2-3 sets
A. touchdown squats x 10 each side https://www.instagram.com/p/B5A9TCbAe_F/
B. landmine bent over rows x 8 each side @21X1
C. landmine Turkish sit ups x 10 each side


Strength

Front Squat 00X1; 8,8,8,8; rest 2:00-2:30 between sets (Switch away from longer time under tension in the Front Squat - these are speed squats with a focus on fast eccentric and concentric drive)

You should build load across sets starting at a lighter load

 WOD

Re-Test 3

sprint test

row 250/225m 

10 burpees over the rower

10 KB swings  53/35

10 burpees over the rower

row 250/225m

01.22.2021

Warm Up
cardio choice- one time through
1:00 work 30 seconds rest
45 seconds work 45 seconds rest
30 seconds work 1:00 rest

Primer
3 sets
A. RNT goblet split squats x 8/side
B. parallette push ups x 6-8 reps @ 3011
C. touchdown squats x 8-10/side- add more height than last week

WOD part 1
"Repair"
2-4-6-8-10
KB crush grip floor press
KB swings
then
2-4-6-8-10
pronated body rows- racked barbell- inverted row
anchored feet sit ups

WOD part 2
"Move Up"
10:00 EMOM
build load in the complex
1 thruster
1 front squat @22X1
2 front squats @2X11