06.23.2022

Warm Up
2 sets
100m run
10 each side shoulder taps
100 feet dual DB OH carry
10 dual DB strict press
20 med ball chest passes



Primer https://www.instagram.com/p/CMu-DT1lE_g/
Thoracic Flow
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Deep squat thoracic rotations
10 Alt Perfect Stretch
10 Prone swimmers


Strength
push press
5 x 3 reps
70-75-80-85-85


WOD
"The Clean Up"
AMRAP 10:00
1,2,3,4,5,6,7,8...
power cleans 155/105 115/75 95/65
walking lunges (L+R=1)
keep adding reps until time expires

02.16.2022

Warm Up
2 sets
cardio 1:00, increase pace every 20 seconds
10 behind the neck strict press
10 box jump, step downs
5 push ups
5 box dips

Mobility- squats
A. 10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B. box ankle stretch x 10 second hold for 3 rounds each side
C. sit back on heels x 30-45 seconds



WOD
"Red and Green"
For Time
500m row
50 air squats
400m row
40 sit ups
300m row
30 push ups
200m row
20 walking lunges
100m row
10 burpees


Strength
Front Squats
3 sets of 6 reps @ 75-80%

09.22.2021

Dynamic Warm up- 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

2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side

WOD
Syn's Filthy Fifty

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

07.19.2021

Warm Up
3 sets
Cardio choice for 1:00
10 plank alternating toe touches
20 alternating tall plank knees to elbows




Primer: elbows
https://www.instagram.com/p/CKAEw6XHrE6/
15 reps with a light barbell or PVC and 2.5 or 5# plates
▪️Barbell Bicep Curls

▪️Front Raise with wrist extension (keep elbows locked out)

▪️Straight Arm Flyes- this should be an active stretch and SHOULD NOT cause any discomfort in the chest or shoulders. Keep your lats and upper back tight and elbows completely straight.


Strength: Bench Press
3 sets of 10 reps @55-65%- remain with the same weight across all sets

WOD
"Plowed"
Every 5:00 for 4 rounds
400m run
25 feet walking lunges
12 wall balls 20/14
6 devil's press 50/35 35/20

04.08.2021

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)



Pull up work
standing banded hollow I Y x 20 reps
then...
A. toe assisted pull ups 5 sets: 2,1,1,1,1
B. negative (eccentric) pull ups x 5 sets of 1 at 3 second descend
*if you have pull ups, then you do 5 sets of 2,1,1,1,1 strict pull ups or strict chest to pull
and part B is weighted pull ups: 5 sets of 1 adding load each time

Primer
2 sets
10 each side walking lunges with two KB/DBs 50/35 35/20
10 each side wall supported deadbugs
10 each side bird dog rows with KB/DB- heavy

WOD
"Mac Daddy"
4 rounds for time
deadlift x 10 185/125 135/95 115/75
box jump overs 24/20" x 12
farmer carry x 50m heavy (150 feet)

11.14.2020

Warm Up

2 sets of
2 Turkish get ups each side
10 KB single arm swings
10 MB hamstring curls- feet on the ball, hips up high and then straighten the legs while squeezing the glutes
30 second hollow hold



8:00 EMOM
min 1: 2-3 sets of the kip cadence complex- 2 kip swings + 2 knee raises + 2 ttb
min 2: 10 each side walking lunges
min 3: 20-30 second handstand hold
min 4: 10/side switch lunges- start in squat stance, jump back in split squat stance. Bounce back to squat stance. Repeat with the other leg jumping back in split stance.

WOD
"Taco Cat"
18:00 AMRAP
18 cals row or 14 cals bike
15 wall balls 20/14
12 DB alternating snatch 50/35 35/20
9 TTB- sub in lat pull downs or on the floor KB banded TTB drill

11.09.2020

Warm Up
3 rounds
Grab a PVC for balance or a post-
10 forward leg swings
10 backward leg swings
10 left and right lateral leg swings
30 seconds goblet sumo deadlifts
30 seconds bird dogs


Primer: Glutes
2 sets- use a blue or green mini-band
1. seated clam shells x 12 each side
2. lateral walks x 12/way
3. standing kick backs x 10/side
4. banded air squats x 10

Strength
Squatober
4 sets of 4 reps @ 62.5% with a 4 second eccentric



WOD
"Jumpsuit"

13:00 AMRAP
25' walking lunges or 15-20' handstand walk
8 tall plank to elbows/side
2 Turkish get ups/side
8 Cossack squats/side