09.17.2021

Strength
HOLDS
accumulate 90 second hold on each of the following (don't move onto the next hold until you have success in the first hold)
1. hang on rig in a hollow position
2. top of push up support hold in a hollow
3. superman "arch" on the floor
4. handstand hold with long, tight lines


Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/

WOD
"Joker"
with a partner
20 rounds for time
100m run
4 burpees
6 pistols or 6 touchdown squats (3 each side)

Each person needs to complete one full round before switching

06.16.2021 Test 4 and 5

Warm up
2 rounds
PVC pass thrus x 10
barbell Kang squats x 8
barbell hang power clean x 6
barbell front rack reverse lunges x 4/side
barbell strict presses x 2
**after first round perform a banded lat stretch x 30 seconds/side
**after second round perform a banded perfect stretch x 30 seconds/side
https://youtu.be/wLD1UflbcII

Strength: strict press
5 reps @ 70%
3 reps @ 75%
2 reps @ 80-83% x 2 sets
2 reps @ 85-88% x 2 sets

Test FOUR
barbell standing curls- 5 RM

Test FIVE
weighted pull up

WOD
"Freedom Sauce"
21-15-9
power cleans 115/75 95/65 75/55
shoulder to overhead 115/75 95/65 75/55
after each set (which would be three times) complete 10 pistols- 5 each leg

05.19.2021

Warm Up
8:00 continuous movement
20 jumping jacks
4 alternating single arm DB devils press
6 single arm overhead reverse lunges (3 right, 3 left)
20 second table top hold
20 second feet together squat hold


Strength: body composition
3 sets of each
A1. back rack rear foot elevated (3-5") split squats: 2110; 8-10/leg https://youtu.be/0IrPmk2xlOk
A2. strict pull ups: 2011; 8-10 reps

B1. cyclist front squat: 31X0; 8-10 reps https://youtu.be/wND9m_rhcQ8
B2. chainsaw rows: 20X2; 8-10 reps https://youtu.be/hqXj_E6E7NA

"Misery Business"
13:00 AMRAP
wreck bag 200m run 70/50/35
8 alternating single DB devil's press 50/35 35/20
8 wreck bag ground to shoulder 70/50/35
8 alternating pistol squats or sub touchdown squats

04.05.2021

Warm Up
Run 200m
10 empty barbell thrusters
30 seconds hollow rocks
rest 1:00
Run 200m
10 empty barbell Kang squats
12 air chair swings


Pull up work
A. 1 x 20 standing lat pull downs
B. 5 x 1 toe assist pull ups https://youtu.be/Wyr_9HsJNno
C. 2 x 10 active hanging shrugs from pull up bar https://youtu.be/JBjFW2NXUYs

Strength
snatch
A. 3 sets of 2 reps tall snatch- keep these light and focus on speed pulling under the barbell
B. 2 sets of 1 rep high hang snatch @ 60-65%
C. 2 sets of 1 rep hang snatch @ 70-75%
D. 2 sets of 1 rep hang snatch below the knee @ 80-85%
Then...
6:00 EMOM
1 rep power snatch @ 70%



WOD
"Stairway to Fitness"
8:00 AMRAP
2-4-6-8-10...
S2OH 115/85
alternating pistols
add 2 reps each round until time expires

02.17.2021

Warm Up
Turkish Get Up Complex
2-3-4 reps per side
20 total lateral hops between sets


*complex
1 single arm Turkish sit up
1 single arm KB Z press at the top of the sit up
1 Turkish get up from the top of the Z press



Mobility
ankle dorsiflexion matrix x 8/side
PVC pass thru + RDL x 8 reps
PVC Kang squat x 8 reps
deep squat hold x 30 seconds


Strength- snatch day 7 of 8
A. hang squat snatch at knee + snatch
6 sets of (1+1)
build to 90% on last set if technique has been good and no misses

B. snatch pulls
6 sets of 2 reps- start at where you left off from part A

C. snatch grip RDL
3 sets of 8 reps around 80%


WOD
"Building Blocks"
every 1:30 for 5 sets
8-16 alternating pistol squats
3 deadlifts

set 1- 60% 1 RM DL
set 2- 65%
sets 3-5 -70-80%

12.01.2020

Warm Up
2 rounds10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions



Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps

Strength
4 sets
A. staggered stance RDL x 10 reps @ 3110
use 2 DBs or hold one opposite side you are working (5/side)

B. DB or barbell Z press x 8 reps @3120


WOD
"Speed Demon"
4 rounds

10 box jumps or step ups
8 renegade rows
10 pistols
8 devil's press
Rest 2:00
*record each interval

Cool down
cat/camels x 5
twisted cross x 1:00 each side
child pose with lat stretch x 1:00 each side

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)