09.18.2020

Warm Up

2 rounds
10 seated plate strict presses
5 sumo inchworms
5 deep squat plate holds for 10 seconds each time

4-5 each side perfect stretch walk


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/


Strength
Take 12:00
Build to a one rep heavy thruster weight


WOD
"Meat Loaf"
AMRAP 14:00
3 muscle ups or 5 strict pull ups or 5 strict hspu
6 dual DB power cleans 50/35 35/20
9 devil's press 50/35 35/20


Bicep & Shoulder Finisher   https://www.instagram.com/p/CEpTea2l3WY/
2 sets
1 1/4 curls x 10
tall kneeling bicep curls x 10 reps - grab the bell of the KB
half kneeling  single arm KB negative curls x 5/side
KB halos x 5/side
saddle stretch incline press x 10

08.19.2020

Warm Up
2 rounds
20 elbow to tall plank
10 walking spiderman lunges (5 each side)
5 yoga push ups


Mobility
deep squat with plate press out and hold 5 sets of 15 second holds    https://youtu.be/pCEpcIo-O4I
tall kneeling bodyweight windmill- alternating x 5/side   https://youtu.be/OtvqAKrQgHI
thoracic rotation x 5/side

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean 

 4. tall cleans 2",4",6" full squat


WOD
"3-2-1-GO"
20 rounds
time cap 15:00
3 burpees over the bar
2 strict HSPU
1 power clean @80%

Bicep finisher
2-3 sets
KB horn bicep 1 1/4 curls x 5
KB grab on the bell bicep curls x 10
half kneeling KB slow descend curl + reset x 5 each side

08.13.2020

Warm up
2sets
8/side spiderman lunges + reach

10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up

10 body saw- elbows on ground- rock forward and back in a plank position




Strength 
3 sets

A1. Front rack with KB/DB drop back lunges @30X0 8-10/side
A2. Strict HSPU negatives x 5 reps- slow descend and then drop off the wall to reset

B1. Goblet Cossack squats @ 30X0 8-10/side
B2. Push up plank hold max effort for time- hold the bottom of the push up position

WOD

Junkyard 2.0
AMRAP 15:00

sledge hammer strikes x 20 (10 each side)
slam ball hold step ups x 20 (10 each side)
slam ball rotational throws x 10 (5 each side) - pick ball up and throw to the other side of the body
slam ball sit ups x 10- hold ball overhead
slam ball carry and run x 300m

08.07.2020

Warm Up
https://www.instagram.com/p/CC_f2I5FDgk/ 🤟3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)

*move through from 1 to 5 and then back to 1 for the next set. 

Strength
A.  pausing split jerk- pause at the dip for 2 sec and the catch for 2 sec
3 sets of 2 @ 70%

B. 3 sets of  3 x jerk drive + 1x split jerk @ 75%


WOD
"Pea Pod"
6 RFT
4 strict HSPU- sub piked from a box
8 KB swings -heavier then you normal 72/53
12 wall balls 20/14
shoulder to over head 4,6,8,10,12,14 reps by round   135/95   115/75   95/65

07.01.2020

Warm Up
3 sets 
Kneeling to tall kneeling push press x 5 each side  https://www.instagram.com/p/CBvsvPgFJU3/
hand plank knee to elbow x 5 each side

KB bottoms up half kneeling windmill x 5 each side
https://www.instagram.com/p/CByouYXFlaE/  (this is a full split lunge to a windmill- just coach the windmill part of it)

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/

1.  Quadruped thread through pull away from the ground

2.  Quadruped shoulder blade movement 

3.  Quadruped lat stretch

4.  Modified pigeon with rotation

Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:⁠
3 rounds (rest about 90sec between sets)⁠
•I used a 12lb bar but 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).⁠

WOD
"2-on-2"
2 rounds
4 strict pull ups or strict hspu
8 front squats  60-70% max clean
12 sit ups
16 cal bike/16 cal row/200m run

Rest 2:00
repeat two more rounds

05.14.19

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/
2 sets of 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


Two sets of:
3 Clean Grip Romanian Deadlifts

3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans


Skill: 8:00 EMOM
min 1: inverted rows x 8-12 reps
min 2: cleans x 3 reps @ 80-85%


Gymnastics Practice: ring dips https://www.instagram.com/p/BoseuJ_hhRa/

WOD
For Time
3 Rounds of:
30 DUs or x 3 singles
12 push ups

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
9 ring dips

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
3-6 strict HSPU or sub piked on the box or seated DB strict press

05.03.18

Warm Up400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

Mobility:

Two sets of: Dumbbell suitcase RNT split squat x10 reps each side https://www.youtube.com/watch?v=8htaPttaaVA Dumbbell single leg RDL x 8 reps each side https://www.youtube.com/watch?v=frXMwmAedBU Inchworm Walk + Scap Push-Up + Press Up x 5 reps

WOD Every 3:00 for 15:00 complete 2 strict hspu from the box or on the wall 8 box jumps 24/20" 10 DB thrusters 50/35 35/20

If time remains: POST WOD 3 rounds not timed- athlete chooses load on sled (103# sled) Sled drag forward - to the fence Sled pull backwards- from the fence to the start line