11.20.19

Warm Up
200m row or bike
25 double unders or single unders
4-6 slow eccentric pull ups

200m row or bike
20 lateral hops over a line on the floor
6-8 slow to fast air squats

200m row or bike
15 abmat sit ups
8-10 ring rows with a 2 second pause at the top and a slow descend

Mobility:
parallette shoulder extensions x 6 reps
shoulder taps x 10/side
banded lat stretch x 30 seconds/side


Gymnastics Skill Work
EMOM x 9min

Min 1: 30sec Handstand Walk- sub handstand hold on wall, handstand hold on box, scooter walks

Min 2: 2 Rope Climbs

Min 3: Rest


Skill: DB single arm press
take 10-12:00 to build to a 5 RM single arm DB press- weight needs to be the same on both sides

WOD
2-4-6-8-10
slam ball squat clean + jerk (aka clusters)
30-25-20-15-10-5
double unders or x 2 singles

November Rowing Challenge
Workout 7

EMOM x 20:00

30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row

RX+ 20/16
Scaled 14/11 or 12/9

10.30.19

Warm Up
2 rounds
Band walk squares x 3 sets https://www.instagram.com/p/B35ISn7FSEQ/
Banded donkey kick backs x 10/side (same video as above)- neutral spine
Landmine press x 8/side
Banded pull aparts x 20




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




WOD
For Time
25 single DB box step ups- rack DB however you like
25 DB alternating snatch
25 OH DB walking lunges- use a single DB OH- you can decide what side to hold it on or switch sides
25 Devil's press
DB weight 50/35 35/20

10.10.19

Warm Up
2:00 cardio choice
2 rounds:

A. lateral box step ups x 5 each side
B. hip bridges with heels on a box x 10 reps
C. sumo inchworm x 5 reps
D. single arm high pull with KB x 5 each side- light
E. single arm overhead carry x 75 feet each side- moderately heavy


Skill: 3 sets
Hip Thrusts on a bench x 6-8 Reps
image https://www.instagram.com/p/BumouKIlpz9/
explanation https://www.instagram.com/p/BxV21xanf4q/


Landmine SA Bent Row x 8-12 reps (each arm) https://www.youtube.com/watch?v=IcRxe0yZUxE

WOD
16:00 EMOM
min 1- 6 Deadlifts at 65-70% 1RM
min 2- 30 seconds of DUs or attempts
min 3- 20m reverse sled pull 3/2 plates on sled @ 60 feet
min 4- rest



Post WOD
Gymnastics conditioning

10 HSPU 20 sec handstand hold
8 HSPU 16 sec handstand hold
6 HSPU 12 sec handstand hold
4 HSPU 8 sec handstand hold
2 HSPU 4 sec handstand hold
.
REST AS NEEDED TO COMPLETE EACH SET UNBROKEN!
These are strict HSPU first, then kip if you need to.

Scale to box HSPU

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side

10.01.19

Warm Up
2 Rounds:

200m run
5 x pallof press and squat- stop at 3 points and press out https://www.instagram.com/p/B2CaOxzg7of/
10 x Z-press with dual KBs https://www.instagram.com/p/B2XMLBJp9k4/
5/side bowler SLDL- no weight https://www.instagram.com/p/B1g7XGcFbqS/
5/side off set low box step up- KB in hand opposite of working leg (same video above)




Gymnastics Conditioning
https://www.instagram.com/p/B2NGsErAEjA/


How far can you get in a 4:00 time cap?

1 burpee to full open hip jump
-shoot out to hollow plank
1 pike hspu
.
2 burpees to full open hip jump
-shoot out to hollow plank
2 pike hspu
*keep adding a rep per round



WOD
10,9,8,7,6,5,4,3,2,1
DB snatch each side 50/35 35/20
single DB box step overs -use same DB from snatches
wall balls 20/14

* watch this video on good wall ball squat position

https://www.instagram.com/p/B2hQeRIJxFS/

Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00

09.26.19

Warm Up
2 sets
30 seconds of banded palloff hold/side
30 seconds banded lateral walks/side
30 seconds donkey kicks
30 seconds KB swings- to eye level

then...
2 sets of
Hawaiian squats x 7/side- you can hold the rig https://www.youtube.com/watch?v=Ya7sdSAt1Hg
Wrist stretches x 30 seconds



gymnastics conditioning
Primer: COMPLEX: https://www.instagram.com/p/Bs8v7Y1Adfw/
4 rounds work rest w partner
30sec of work/30sec rest
•1 shoot out
•walk to inverted pike handstand
•4 shoulder taps
•walk to plank
•straight jump
•repeat for 30 sec



WOD

Every 2 minutes, for 24 minutes (12 sets) of:
15/12 Calorie Assault Bike
6 Sumo Deadlifts
Begin at 40% and build in weight across the 12 sets. A suggestion would be to add roughly 2-3% every set.

Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

09.25.19

Warm Up
2 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm


Skill: 3 sets of

A. Bulgarian split squats x 10 reps each side- no weight
B. RNT (Reactive Neuromuscular Training) split squat x 6-8 each side
start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
C. Single arm OH carry 50'/side




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 power clean
1 push jerk



WOD
In a 2:00 window complete
9 power cleans 115/85 95/65 65/45
9 front squats 115/85 95/65 65/45
9 push jerks 115/85 95/65 65/45
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
7 power cleans 135/95 115/85 75/55
7 front squats
7 push jerks

In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
5 power cleans 155/105 135/95 95/65
5 front squats
5 push jerks
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
3 power cleans 175/125 165/115 115/85
3 front squats
3 push jerks
In the remaining time max reps C2B pull ups/pull ups/ring rows

*Record for score the max reps of your gymnastics movement


Gymnastics Conditioning IF TIME

4 rounds with 30 seconds rest in between rounds
5 cartwheels
10 second hollow hold
20 shoulder taps- 10 each side


Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

09.10.19

Warm Up
3 sets https://www.instagram.com/p/B1go4WwFun1/

High to Low Chops (low to high) - 10/side
Rotational Slam Balls - 1:00 of work
Plank KB Pull Through - x 5 reps/side



Mobility:

https://www.youtube.com/watch?time_continue=29&v=6V8LE8q3cIQ
Goblet squat with curls and heartbeats x 5-10 reps of each movement

parallette shoulder extensions x 10 reps


Gymnastics Conditioning https://www.instagram.com/p/B1b5Sp7ARRa/

COMPLEX - 2 sets of both progressions
📍Progression #1
•2 tricep pushup (3 count down - 1 count up)
•2 push ups
•2 tricep pushup (1 count down - 3 count up)
•complete 20sec handstand hold after each round (or pike hold off box)
.
📍Progression #2
•2 box piked hspu (3 count down - 1 count up)
•2 box hspu or 4 shoulder taps
•2 box piked hspu (1 count down - 3 count up)
•complete 20sec handstand hold after each round
.
🔑 KEY POINTS:
•Body is tight!
•For pushups - start/end in hollow each time
•For box - stack hips over hands/shoulders
•Create a tripod at bottom

WOD
3 Rounds
max reps for each station
1:00 tire flips
1:00 renegade rows 50/35 35/20 - row left, row right, push up
1:00 lateral MB toss to wall- switch sides half way
1:00 rest

Mobility Challenge
9/8-9/14
Spend 1 minute pigeon pose (R)
Spend 1 minute pigeon pose (L)
Spend 2 minutes seated cross shin pose (R)
Spend 2 minutes seated cross shin pose (L)
Spend 3 minutes saddle pose
Spend 2 minutes puppy dog pose