08.30.2022

Warm up
2 sets
empty bar clean high pulls x 10
empty bar muscle clean x 10
6 each side curtsy squats
6 each side low switch Cossack squats
6 each side quadruped shoulder taps with a 3 second pause



Primer- 2 sets
1. bottoms up alternating KB press x 6 each side
2. DB Chinese row x 10 each side https://youtu.be/o_Ul5lc7Vkw





Strength
3 sets
A. Bulgarian split squats x 10/ leg
B. DB box step ups x 5/leg- heavy load (more than last week)



WOD
"Maroon Madness"
15:00 EMOM
min 1- 1 power clean @80% + 4 box jumps + 12 ball slams
min 2- max cals your choice machine
min 3- rest

03.22.2022

Warm Up
2:00 cardio
2 sets
5 yoga push ups
5 each side perfect stretch
10 DB strict press
5 each side DB windmills
10 each side walking lunges



Bullet proof shoulders
A. 2 x 10 reps -Lat eccentrics with a PVC- on a bench with your back flat and your arms extended. Lower the PVC behind the head for a 3 second count, up fast. Use a 2.5# or 5# plate on the PVC.

B. 3 sets of
5 reach , roll, and lift- fight hard to keep the elbow straight and keep your arm close to your ear
30 seconds OH carry each side- use a challenging weight




WOD
"Lap Dog"

3 sets of 3:00 AMRAP/ 2:00 Rest
12 DB box step ups 50/35 35/20
6 strict HSPU on a box- RX+ on the wall
1 rope climb

02.21.2022

Warm Up
2 sets
10 DB seesaw strict press
20 bodyweight reverse lunges
5 each side greatest stretch
10 banded PVC RDLs
1:00 row




Strength
Week 13
Deadlifts—75%x6x3, 75%x3+


WOD
"Paradise City"
6 rounds for time
9 cals choice
9 DB box step ups 50/35
9 cals choice
rest half the time it took to complete the round
*record all sets*

02.17.2022

Warm Up
10 minute flow of:

20 Yard Waiter Carry, each arm
20 Yard Suitcase Carry, each arm
3 Turkish Get Ups, each arm
5 Single Arm Overhead Squat, each arm


Primer
3 sets
scap push ups x 6-8 reps
hand press to plank lean x 3 reps https://youtu.be/MHaDWJswqY4
kick up to wall x 3 reps
handstand hold x 20 seconds



WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes


Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
*Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
*Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
*Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear craw

08.09.2021

Warm Up
10-8-6-4-2
devil's press- light load
200m run to follow each set of devil's press

Mobility
10 each side hip air planes
5 each side perfect stretch
30 second deep squat hold


Strength
Box Squat 21X1 Drop Set; 1.2.3; rest 20sec/rest 2-3mins x 3 sets
*Drop Set - 1 rep heavy, 2 reps slightly lighter, 3 reps slightly lighter.
**Make all singles TOUGH and heavier each set. Then back off as you wish for the 2's and 3's

WOD
"Bad Habits"
8:00 AMRAP
12 DB box step ups 35/25 20/15 - use two DBs
4 DB renegade rows*
renegade row= row right + push up + row left + push up

08.11.202

Warm Up

2 rounds https://youtu.be/wRRsNQCRAwc
prone straight arm Y raises x 10reverse scap push ups x 10
banded bent over row hold x 30 seconds
reverse plank hold x 30 seconds
elbow plank to rotate open to side plank x 5/side




Strength
 3 sets each

A1. DB high pulls x 8/side
A2. DB box step ups x 8/side with a 2 -3 second descend to the ground

B1. DB split stance Romanian deadlift x 8/side @3110
B2. DB gorilla rows x 8/side @2X02



WOD
"Free Agent"
15-12-9

push press 115/85 95/65 75/55 or use 2 DBs
box jump overs 24/20"

directly into..
15-12-9
deadlifts 225/155 185/125 135/95
burpees over the bar

06.25.2020

Warm up
2 rounds:
run 100m
Split stance Romanian deadlift x 8-10 reps @ 3011 (Left Leg)
Split stance Romanian deadlifts x 8-10 reps @ 3011 (Right Leg)
single arm DB high pulls x 8 reps/side


Mobility
25 feet perfect stretch walk (4-5 each side)
10 x KB behind the back good mornings
10 x KB Jefferson curls



Strength Set
3 sets
A. 10 x dimmels @ 30X1
B. 8-10/side x half kneeling DB strict press @ 20X1
C. 5 x walk out/back in pike position from a box


WOD
"Face Off"
Every 4:00 for 6 rounds
5 deadlifts 225/155 185/125 135/95
10 DB box step ups
100m run
50m DB suitcase carry- switch hands at the pylons