09.27.2021

Warm Up
2 rounds
10 cals row or 8 cals bike
20 banded pull aparts
10 dual DB high pull to press https://youtu.be/ux3Mwsa_KoU
15 DB bench pull overs https://youtu.be/owr5y-s6-Qk



Strength
3 sets
A. barbell hip thrusts x 8 @20X1
B. landmine deficit RDLs x 8/side @20X1
C. landmine half kneeling press x 8/side @20X1



WOD
"Apple Pie"
3 rounds
12 wall balls 20/14
6 devil's press 35/25 30/20
Rest 2:00
then
for time
30 wall balls 20/14
18 devil's press 35/25

08.26.2021

Warm Up
3 Sets
10 Step Death March -use 2 dumbbells
25 feet Lateral Banded Walk/direction
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate

Strength
3 sets
A. barbell hip thrusts x 6 reps building load
B. frog reverse hypers x 10 https://youtu.be/j5su0sSAvUY
C. frog pumps x 20- bodyweight on the floor
rest as needed

WOD
"Buck Stops Here"
3 rounds for time
50m sandbag carry- bear hug
barbell RDL x 10 reps 155/105 115/75 95/65- must be unbroken
50m sandbag carry- bear hug
sandbag cleans x 5- over the shoulder
Rest 3:00
3 rounds for time
50m sandbag carry- bear hug
tire flips x 5
50m sandbag carry
barbell push press x 10 115/75 95/65 75/55- must be unbroken

08.13.2021

Warm up
3sets
5 x half kneeling lift and chop

1 x DB complex starting in a plank position: row right side + push up + row left side + push up, 2 x power clean, 3 x single arm push press/side (add load each round)

Hollow body flutter kicks x 10


Primer
3 rounds
A. barbell hip thrusts x 12 reps at a lighter load for good positioning. https://www.instagram.com/p/BumouKIlpz9/The goal with this exercise is to get the posterior chain (glutes, hamstrings) to extend the hip, not the lower back. Get the ribs down to establish neutral core positioning.

B. Turkish sit ups x 10 reps- hold KB/DB in each hand - extended overhead the entire sit up

C. Isometric hold of your choosing x 30 seconds -squat hold, handstand hold, lunge hold, dip hold...




WOD
"Fire"
2 rounds *record splits
40 alternating DB snatch 50/35 35/30
30 pull ups or banded pull ups
20 single arm devil's press
10 TTB
5 wall walks
Rest 5:00

07.23.2021

Warm Up
2 sets
2:00 rowing/biking or running
6 inchworms
20 calf raises

Strength
3 sets
A1. barbell hip thrusts @10X0 x 8-10 reps- moderate load, fast reps
A2. DB death march x 16-20 steps- moderate to light load focusing on great stretch each rep
A3. parallette shoot thrus x 8-10 reps https://youtu.be/0CkCRZ8ZZcw


WOD
#justabar
Nick Uranker
17-16-15-14...2-1 reps
hang power cleans
push press

Post WOD: Glute Work
https://www.instagram.com/p/CKZqbCVFxJC/
40 Elevated Single Leg Glute Bridge
30 Deficit Cossack Squats
20 Rear Foot Elevated Split Jumps
10 Concentric Only Pistol Squats

04.22.2021

Warm Up
3 sets
2 each side Turkish get up
5 yoga push ups
2 wall walks
6 v-ups


Skill: push ups
7 sets of 5 reps
between sets of push ups, complete 5 each side wall supported deadbugs


Primer
3 sets
12 steps DB death march
12 barbell hip thrusts
30 seconds side plank hold/side
rest as needed


WOD
"In The Air Tonight"
21:00 EMOM
min 1- 5 deadlifts @60-70%
min 2- strict hspu x 3-5 reps + 6 TTB and hanging knee raises
min 3- 40 DUs or 80 singles

https://youtu.be/sxNnIfKBQAs

04.13.2021

Warm Up
2 rounds
10 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


Primer
3 sets
12 steps DB death march
12 barbell hip thrusts
30 seconds side plank hold/side
rest as needed


WOD
"One for One"
4 sets
20 sit ups
3 clean and jerk 185/125 135/95 115/75
15/12 cals bike
3 clean and jerk 185/125
rest is 1:1

03.11.2021

Warm Up
3 sets
20 bodyweight hip thrusts
15 second single leg hip thrust isometric hold/ side
20 banded lateral walks/side



Strength
Body Composition
A1. snatch grip Romanian deadlift: 3110; 8-10 reps
A2. suitcase long step walking lunges: 30X0; 14-16 steps

B1. barbell hip thrusts: 20X2; 8-10 reps
B2. goblet 1 1/4 squat: 2111; 8-10 reps



WOD
"Just Sitting Around"
8-10-12-14-16-18
hollow rocks
wall sit x 2 (8 reps= 16 second wall sit)
200m row sprint
Rest 1:00