07.15.2021

WarmUp
as a group- coach led
10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog
https://www.instagram.com/p/CHvhxIBnzdS/
then...
https://www.instagram.com/p/CHqV-H1HoSA/
5 reps of each
▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch


Mobility
3 sets of 5 reps sots press with an empty bar or PVC
bottom of an OHS hold accumulate 1:00
prone swimmers x 5 reps

Strength
Snatch waves
3 reps@ 70%
2 reps@ 75%
1 rep@ 80%
3 reps@ 75%
2 reps @80%
1 rep @85%



WOD

"On to the Next One"
50 Beast To Alternating Leg Through
40 Sit-Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat 40/26
20 Tuck Ups
10 Alternating TGU or BODYWEIGHT 40/26
20 Tuck Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat
40 Sit-Ups
50 Beast To Alternating Leg Through

06.22.2021

Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups



Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups



Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose

02.13.2021

Warm up
3 sets
6-8 half kneeling bottom up KB press/side
12 lateral banded walks/side
12 scapular push ups on elbows


Primer
9:00 EMOM
min 1 -row or bike 30 second acceleration (10 sec medium, 10 sec fast, 10 sec hard)
min 2 -10-14 reps single arm KB swings
min 3 -10 reps feet together air squats

WOD
"Smooth Sailing"
For Time
Row 1000m/800m
50 devil's press 35/25 20/15
200 feet walking lunges with DBs front racked
after
complete 50 v-ups- sub tuck ups

Cool Down
seated forward fold 1:00
supine twisted cross x 30 second each side
child's pose 1:00

08.04.2020

Warm Up
one round10 MB rotational throws100m run
10/side quadruped shoulder taps
100m run
10/side half kneeling band pull aparts
100m run


Mobility:  
https://www.instagram.com/p/CDEj-KUJ9rG/ 

A.  single arm KB press + windmill
B.  prone PVC press
C.  squat + Cuban press with small plates
D.  side plank + external rotation with small plate


 
Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
 
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork) 



 
Strength

every 75 seconds for 6 sets
start at 50% and build load with good form

1 snatch pull

1 power snatch
1 hang squat snatch
1 OHS



WOD
"Skill Work"

20:00 EMOM

min 1- snatch grip deadlift x 5-7 reps @3030
min 2- bar muscle up or c2b pull ups or pull ups x 3-8 reps
min 3- DB walking lunges x 50 feet   50/35   35/20
min 4- v-ups x 15-20 reps sub tuck ups

07.23.2020

Warm Up
3 sets
8 yoga push ups
10 scap push ups
8 each side plank rotations



Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:⁠
3 rounds (rest about 90sec between sets)⁠
**you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.⁠
⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

Strength:
2 sets
A.  Tall kneeling Filly press x 8-10/arm @ 2111   https://youtu.be/YQF_-KJFMIo
B.  Split stance DB Romanian deadlifts x 6-8/leg @ 3110   https://youtu.be/LBzxZCUZrNA
C.  close grip parallette tricep push up x 8-10 @ 3011  https://youtu.be/Q3SAtRaXcxQ




sprints + core

WOD
"Holy Abs Batman"

4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00

07.09.2020

Warm up
3 rounds
10 walking lunges + 10 spiderman lunges (getting done really low and knee over the toes)
10 PVC pass thrus
5/side DB OH squats
5/side DB strict press


Strength Set

3 sets
touchdown squats x 10/side @ 20x0 https://www.instagram.com/p/B5A9TCbAe_F/
DB single arm high pull x 8/side - move more load than last time 6/26



WOD
"Heavy Cream"
5:00 AMRAP
1-2-3-4-5...
L-sit lift overs L+R=1   https://youtu.be/ZXqCBd9H3nE
Tuck ups or V-ups
Pistols L+R=1 sub a progression or touchdown squats

Rest 2:00

5:00 AMRAP
1-2-3-4-5...
Turkish get ups L+R=1 keep weight lighter so you can move through the minutes
between each set do 10 air squats

05.21.2020

Warm Up
Run 400m or jumping jacks 1:00 + step ups 1:00
2 rounds of:

10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings

10 two-legged pistols

10 box step downs- touch the toe to the floor and drive up

5 sumo inchworms




Mobility
Table Top Hold x 20 seconds- finger should face forward
Pigeon Pose x 30 seconds per side
Ankle pulses x 30 seconds per side
Child's pose x 5 good exhales





Weightlifting
4 sets of

8/side DB push press with tempo 2X02

8/side Rotational slam ball throws -at home Russian Twists x 8/side



WOD
16:00 AMRAP
50m Farmer carry heavy- at home 45 second farmer carry hold
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression