Thursday 12/06/18

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Warm Up:
400 m Run/500m Row
Spider lunge w/ hip lift + rotation x 5/side
PVC Step over x 10/side
PVC Step under x 10/side
15 OH Banded Pull Apart
15 Banded OHS

Strength:
1 RM Snatch

WOD:
For Time:
10 Squat Snatch (115/75) (L1:75/55)
20 Box Jump Overs (24/20)
30 Pull ups
40 Wall Balls (20/14)
50/40 Cal Row
40 Wall Balls
30 Pull Ups
20 Box Jump Overs
10 Squat Snatch

Post:
Recovery:
Foam Roll, Stretch, Lax Ball, etc.

Monday 12/03/18

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Warm Up:
200m Row
Quadruped T-spine Rotation x 10/side
Groin Rocker x 10/side
Spider lunge w/ hip lift x 10/side
10 Push Ups
30sec. Handstand Hold
10 Box Jumps

Then Barbell Warm Up with Jerk footwork

Strength:
1 RM Clean/Clean & Jerk

WOD:
For Time:
400m Run/500m Row Buy In
Then
5 Rounds:
10 Pistols (L1: Single Leg Squat to Box)
10 HSPU (L1: Pike push up on box or seated DB press)
Then
400m Run/500m Row Cash out

Post:
Quadruped Shoulder CARS 2 x 10/side

Monday 11/26/18

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Warm-up

Side-lying windmill x 10/side
Spider lunge w/ hip lift x 10/side
Side Lunge x 5/side
Toe touch-Deep Squat w/ OH Reach x 10
Band Shoulder Rolls x 10
Band Pull Apart x 10
Band X Pull Apart x 10
Pushup x 10
Wall ankle mobility x 10/side :

Strength:
Front Squat 8 x 1 @95-100%+

WOD:
12 Minute EMOM 
1 Cycle Bear Complex 
(Power Clean + Front Squat + Push Jerk + Back Squat + Behind the Neck Jerk) 
20 Double Unders (L1: 1:1 Singles) 

*Increase in weight
*Score= Highest weight successfully completed

Post:
2 x 30-60" Lacrosse Ball Calves, Plantar Fascia, Glutes, Traps, Scaps

Thanksgiving 11/22/18

*Class is at 8:30

Warm-up:
Figure 4-Quad Pull-SLRDL x 5/side
Spider lunge w/ hip lift + rotation x 5/side
Deep side lunge x 5/side
Bar step overs x 10
Shoulder + wall taps x 10/side
Reverse Bear Crawl to sprint x 3 x 5yd crawl-10yd sprint

The “Non” Trot
Cash In or Out: 2000 Meter Row
5 Rounds
40 Walking Lunges
20 Push-ups
20 BB Step Ups
KB/DB Snatch (10/10)
10 Burpees
10 Pull-ups
10 Ring Dips

*Many Scaling Options Available

Wednesday 11/21/18

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REMINDER: Last class of the day today is at 4:30pm

Warm-up:
Side-lying windmill x 10/side
Wall Leg Swings A/P x 10/side
Wall Leg Swings Lateral x 10/side
PVC:
Goodmorning x 10
SLRDL x 10/side
Alternating Reverse Lunge x 5/side
OH Squat x 10
Ring Rows x 10
3D Pull Apart x 10

Strength:
A1. Plate Pushup 6 x 2
A2. WTD/Band resisted Pullup 6 x 2 

WOD:
For Time:
800m Row
40 KB Swings(55/35) + 40 Wall Balls (20/14)
600m Row 30 KB Swings + 30 Wall Balls
400m Row  20 KB Swings + 20 Wall Balls 

Post:
Recovery: Stretch, foam roll, etc.  

   

Tuesday 11/20/18

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Warm-up:

Band Leg Swings x 15/side
Band Groin Stretch x 30sec.
Band Glute Stretch w/ T-spine Rotation x 10/side
Seated hip CARS x 10/side
Pushups x 10
Band:
Face pulls x 15
Hanging Pull apart x 15
Straight Arm Pulldown x 10/side
Triceps OH press x 10/side
Serratus Wall Slide + lift x 10

Workout:

Strict Press 8 x 1 @95-100+%

WOD:
13 Minute AMRAP:
5 HSPU (L1: Seated DB Press)
7 C2B Pull ups
9 Burpee Box Jumps

Post:
Side Lunge w/ OH reach 1 x 15/side
Couch Stretch
Pigeon
Ring Lat stretch
Partner Pec stretch

Monday 11/19/18

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Warm-up:

Side lying windmill w/ foam roller x 10/side
1/2 Kneeling groin rocker x 10/side
Spider lunge w/ hip lift x 10/side
Toe touch-deep squat w/ OH reach x 10
Bar:
RDL x 5
Hang Pull x 5
Tall Clean x 5
Squat clean x 5

Workout:

A1. Back Squat 8 x 1 @90-100+%
A2. 1 DB/KB SLRDL 3 x 8/side

WOD:
For Time:
30 Squat Cleans (135/95) (L1:95/65)
*5 Burpee EMOM

*Start with burpees

Post:
Toe Touches 3 x 15
Reverse Hyper 3 x 15