03.16.2021

Warm Up
3 sets
6 DB snatch right side
6 single arm DB push press right side
30 seconds wall supported deadbugs
6 DB snatch left side
6 single arm DB push press left side
30 seconds tall plank DB pull throughs





Mobility: shoulders

1. PVC lift offs x 10 reps- try to externally rotate arm before lifting
2. 90/90 overhead raises with band- back flat on floor x 15 reps https://youtu.be/usneRnPKPlM

then... with 2.5/5# plate https://youtu.be/7WFBUEuhR2k

lying on a bench or the ground- on your side, legs bent
top arm moves from zero degrees to 90 degrees with a light weight in hand (6/10)
from 90 degrees to vertical- constant tension (8/10)
come to side- side lying rotation- elbow stays in (10/10)




WOD
"Oh Baby!"
3 rounds for time
20/16 cals row
20 wall balls 20/14
20 alt. DB snatch 50/35 35/20
20 slam balls
Rest 3:00
* record splits*

03.06.2021 Team of 2

Warm up
2 rounds:
Row 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side

Mobility
hip warm up https://www.instagram.com/p/B9Wyi1GHAdl/
Using a mini-band
2 rounds

1. abduction x 8 each side
2. band kick backs x 8 each side
3. knee knockers x 8 each side
4. banded frog pumps x 16 reps

Empty barbell clean warm up
2 sets
5 hang clean high pulls
5 hang power cleans
5 push jerks


WOD
"Jumping Beans"
Teams of 2
150/100 cals row
then..
3 rounds
24 slam balls
24 box jump overs 24/20"
24 power cleans 155/105 135/95 115/75

11.04.2020

Warm Up
10mins Continuous Movement – Not For Speed but instead For Quality
50 Single Unders
10 banded hip thrusts
5 Dumbbell Single Leg RDL (30X0)/leg
20sec Bent Hollow Hold



Mobility

1:00 wrist stretches
then....
https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Strength
Push Jerk
5-4-3-2-1-1
working from 70% to your 95%




WOD
"Double Bubble"
every 4:00 for 4 sets
10 pistols- 5 each side or touchdown squats or feet together squats
10 slam balls
10 hollow rocks
15/12 cals bike or 20/15 cals row or Run 300m (out the right side and around the building to the front door)

10.24.2020 Team Of 4

Warm Up
3 sets
7 barbell deadlifts
7 barbell hang power cleans
7 barbell strict press
5-8 push ups
20 jumping jack


Mobility

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A.  front rack stretch x  30 seconds
B.  xiaopengs x 5/arm  

then
C. deep squat plate hold x 15 seconds on, 15 seconds off
D. thread the needle + thoracic rotation x 5/side


WOD
SUNKEN SHIP

For Time, Complete as a team of 4 athletes

Calories on the Rower and Barbell Thrusters

21, 18, 15, 12

All Athletes assemble by the rowers after setting their barbell up and in front of the rowers. Athlete 1 will start the WOD strapped into the rower with the remaining teammates behind. Upon completion of the calories the team will hustle to their individual barbell and each athlete will complete the thrusters. Before Athlete 2 can start rowing 18 calories, each team member must complete the Thrusters and tag the rower. Repeat until the end. Time is called when your entire team tags the rower at the end.

Teams rest 3:00 then complete
5:00 AMRAP
slam balls for max reps
2 athletes working while 2 are resting
35/30/20/15 for weights

**record wod time and then reps for the AMRAP**

09.14.2020

Warm Up
2 sets

Turkish Get Up x 2-3 reps per side
Single leg DL x 8 each side
Goblet squats x 10- slow to fast

Mobility     https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog to plank x 5
2. Down dog single leg reach (scorpion)  x 5 each/side
3. Down dog toe tap x 5 each/side
4. Half kneeling push forward + sidebend + rotate x 3 per side
5. Half kneeling halo x 3 per side

Burgener Warm up
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) 


https://youtu.be/3jO3N3Rlup0
how to stop swinging- snatch and clean pulls



Strength
3:00 EMOM sotts press x 3 reps- build over the sets
4:00 EMOM snatch balance x 2 reps build load   50%, 55%, 60%, 60%
8:00 EMOM 1 rep snatch pull + 1 rep squat snatch - build from 60%WOD"Slam Dunk"AMRAP x 10 MINUTES*
2-4-6-8-10…etc
Hang Power Snatch  95/65  75/55    RX+ 115/85
*After every set perform 10 Slam Balls 

07.30.2020

Warm Up
Run 400m
then
2 rounds of:
5 slow to fast air squats
30 seconds of deep squat progressions
5 sumo inchworms
then
2 rounds of:
5/side lateral box step ups
30 seconds/side ankle stretch on the box
10 glute bridges with heels on the box

Mobility
QL walks x 16 in each direction  https://www.instagram.com/p/B8KaFgxljE-/
hip hurdles x 16 each leg- one DB one the floor, lift one leg over and back while sitting up tall
cat/camels x 10
thread the needle + thoracic rotation x 5 each side




WOD
"Junkyard"
Buy In: 20 ball slams

200' shuttle run (50 feet out and 50 feet back x 2)
50 box step ups- go 30/24" box or 24/20"
200' shuttle run
40 weighted sit ups- hold a DB or a plate at your chest
200' shuttle run
30 deadlifts 225/155
200' shuttle run

Cash Out : 10 tire flips

07.02.2020

Warm Up
2 rounds
200m run
8 each side RDLs
10 shoulder taps
8 each side lateral box step ups
10 box dips

Green band- mini bands
A. band kick backs x 10 reps
B. sumo walks x 20 reps- forward 10/backward 10
C. lateral walks x 20 reps- 10 each direction
D. frog pumps x 30 reps


Strength Set

3 sets
A. tall kneeling Filly press x 8-10 reps/arm @ 2111

B. close grip parallette tricep push up x 8 reps @ 3011
C. DB bicep curl x 8-10 reps @ 40X1



WOD
"Red Zone"

6 rounds
8 each side KB swings
12 slam balls
8 box jump overs 24/20"
Rest 90 seconds