09.17.2022 Team of 3

Warm Up
Coach led outside
https://www.instagram.com/p/BlmWiCZHGXG/
1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility warm up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy




WOD
"High Mark"
Team of 3
3 rounds or a 30:00 time cap
60 wall balls 20/14
45 TTB or hanging knee raises
15 box get overs 48/40"
9 tire flips

45 wall balls
30 TTB
15 box get overs
9 tire flips

30 wall balls
15 TTB
15 box get overs
9 tire flips

08.16.2022 Teams of 3

Warm Up
2 sets
1:00 cardio, increasing pace every 20 seconds
20 lateral banded steps/side
5 barbell good mornings
5 barbell behind the neck press
5 barbell back squats
10 each side Cossack squats


Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.




WOD
"The Capitol"
Team of 3
one work, two rest except on the sled push
24/18 cals bike
24/21/18/15/12 reps deadlift 205/135 155/105 135/95
21/18/15/12/9 reps power clean
50m (pylon and back) sled push 270/225

break up reps as you choose with one working, two resting
sled push- two people push the sled, one rests


Accessories
2 x 50 banded tricep extensions
1 x 60 banded lat pull downs

07.23.2022 Team of 3

 Warm up
2 sets
10 each side Bulgarian split squats
10 each side single leg glute bridge
10 bird dogs
10 dead bugs

then...
2 sets
cardio 1:00 increasing pace every 20 seconds
25 banded good mornings
10 barbell Z press

barbell warm up
3 reps each
clean grip RDL
clean extension
clean high pull
power clean
power jerk


 
 
WOD
"Three Amigos"

Team of 3
30:00 time cap
3 rounds
400m run- together
50 bar facing burpees
6 rope climbs
into
21 clean & jerks 115/85    95/65    45/35
21 clean & jerks 135/95   115/75    75/55
21 clean & jerks 155/105  135/95   95/65
21 clean & jerks 185/125   155/105   105/75
21 clean & jerks 205/135    165/115   115/85

05.14.2022 Team of 3

Warm Up
2 sets
Run 200m
Barbell Kang squats x 10 reps
Barbell RDLs x 10 reps

Barbell strict presses x 10 reps



Mobility

1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions


Bullet Proof Shoulders
5 Cuban press with light plates
15 banded face pulls
20 banded tricep extensions



WOD
"Team DT"
Team of 3
30:00 time cap
5 rounds of DT
Run 1 mile
5 rounds of DT
Run 1 mile
5 rounds of DT

*divide up however as long as one works, two rest- even on the running
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks 155/105
*running can be done around the building for a 400m or work on splitting things by the 100m (fence and back) distance.

02.05.2022 Team of 3

400m row
10 Jefferson curls
10 yoga push ups

Primer
5 sets of 1 rep front squat with a 10 second descend and a 10 second hold- start light and add a small amount of weight

in between sets

1. banded ankle distraction x 30 seconds each side
2. calf eccentrics x 8 each side
3. front rack stretch x 30 seconds
4. slow Cossack squats x 8 each side
5. sumo good mornings with plate or KB at your chest x 5 slow reps




"American Kids"

Team of 3
34:00 AMRAP
150/120 cals row
240 deadlifts 155/105
150/120 cals row
180 power cleans 135/95
150/120 cals row
120 shoulder to overhead 115/85

one work, two rest

01.15.2022 Team of 3

Warm Up
3 rounds
5/side tall kneeling to standing
5/side half kneeling prisoner windmills
5 candlestick roll out to standing


Mobility:

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



Barbell warm up- empty bar
2 rounds
front rack sots press x 8 reps
hang muscle cleans x 5
strict press x 5
hang muscle snatch x 5
overhead squats x 5


WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125

01.01.2022 New Year's Day 8,9, and 10am

Warm Up

2:00 cardio

50 feet spiderman + reach
30 seconds each side Samson stretch
20 air squats- focus on tempo @21X1
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box


Mobility
2 sets
box stretch with PVC x 5 exhales
3 eccentric pull ups
Kang squats x 5 reps




WOD
"New Year's Day Throwdown"
Team of 3
each person completes 5 rounds switching off each minute
15:00 EMOM
5 thrusters 95/65 75/55 45/35
5 TTB or hanging knee raises
max cals bike



Part 2
12:00 time cap- each person lifts their heaviest complex
Complex
1 snatch
1 hang snatch
1 overhead squat
*snatch can be squat or power
*team score is total of the 3 max lifts