04.20.2023

Strength
Wendler week 2 cycle 2
Back Squats
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Super Set x 3 rounds
A.  landmine RDLs x 8/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps

WOD
"The Filly"
not timed- go for quality
1-2-3-4 Turkish get ups each side 50/35
2-4-6-8 single arm devil's press each side  50/35
4-6-8-10 KB or DB deadlifts- dual
6-8-10-12  V-ups

03.04.2022

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's

followed by
banded ankle stretch x 30 seconds each side

followed by
Barbell overhead - get tight and stretch back with the bar holding for 3-5 seconds
Do this 4 times.
Flex the quads.
Squeeze the butt.
Tighten down the rib cage.
https://www.instagram.com/p/CTP-hVRFmvK/


Strength
Overhead squats
3 sets of 5 reps @60-65%
3 sets of 3 reps building load from 70%+



Lacking mobility for OHS, try these instead of squatting
Super Set- 2-3 rounds

1. 90/90 Ys x 15 reps
2. squat Ys x 8 reps each side- use 2.5# and then 5# plates
3. band squat overhead press x 8 each side- light DBs for good position
https://www.instagram.com/p/CVvXoTfLg5x/


WOD
"Broadway"
12:00 AMRAP
14 V-ups
12 thrusters 75/55 45/35
10 single arm devil's press 50/35 35/20

10.08.2021

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

WOD

retest Test 6-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 ( 25 feet= 1 rep)
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through
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

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

06.11.2021

Warm up

100m run

3 x DB complex
100m run

10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI
100m run
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).



Mobility:
IYTs prone x 10 each letter with a 3 second squeeze at the top




Gymnastics Core Work
https://www.instagram.com/p/B9Ukh5gFMtw/
With band for resistance:⁠
Each round you will increase ONLY the V-ups by 5 reps:⁠
*watch V-Up in video on execution - upper body stays in hollow, so it’s more like a “leg lift”⁠
.⁠
Round 1:⁠
5 sec hold⁠
5 rocks⁠
5 V-Ups⁠
.⁠
Round 2:⁠
5 sec hold⁠
5 rocks⁠
10 V-Ups⁠
.⁠
Round 3:⁠
5 sec hold⁠
5 rocks⁠
15 V-Ups⁠
.⁠
Round 4:⁠
5 sec hold⁠
5 rocks⁠
20 V-Ups⁠
⁠
Rest as needed to complete all rounds⁠
*scale numbers appropriately to fitness level.⁠


Snatch warm up- empty barbell- 5 reps of each

https://www.instagram.com/p/CNDRbI2H7ZW/
1. snatch grip RDLs
2. snatch grip high pulls- from the tall position
3. behind the neck strict press
4. OHS
5. snatch grip deadlift- to the power position, not full extension- keeping shoulders over the bar


second part
1. snatch first pull
2. snatch high pull from below the knee

3. tall snatch
4. snatch balance
5. high hang snatch
6. hang squat snatch below the knee





WOD
"Listen Up"
13:00 AMRAP
1 rope climb or 3 strict pull ups
3 squat snatch 135/95 95/65 75/55
15 skaters in total
300m run

03.04.2021

Hot Start Warm up
30 beast to alternating leg through- 15/side https://youtu.be/EQEuNPVppO8
30 sit ups
20 Cossack squats
20 tuck ups
10 alternating Turkish get ups- 5/side
10 push ups

Take 5:00 to stretch lats, ankles and wrists before squatting
ideas:
bands on rig or mini-bands
lunge stretches
wrist ups, wrist rolls
thoracic rotations or thoracic stretches on the racked bar or a box
front rack stretch
xiaopengs

Strength
Stamina Squats
back squat 3 x 3 reps @ 80%
front squat 4 x 2 reps @83%


WOD
"Chips"
12:00 EMOM
min 1: farmer carry 50 seconds- heavy
min 2: HSPU x 10-14 reps
min 3: V-ups x 10-14 reps

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