Monday 8/12/2019

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Warm Up
Side-lying windmill w/ foam roller x10/side
Cat Cow x10
Wall Leg swings (a/p) x10/side
Wall leg swings(lateral) x10/side
Squat thrust x15
Serratus wall slide w/ lift x10
Pushup x10

Strength
A1. Deadlift 4x6 @65% (deload) *perfect form*
A2. Cat Cow 4x10
A3. Side Lying Windmill with foam roller 4x8/side

WOD
4 Rounds
1:00 Max Deadlifts (225/155 L1: 185/135)
1:00 Max Plate Ground to Overhead
1:00 Max Box Jumps
1:00 Rest between rounds

Post
3 Rounds
10 Hollow Body Rock
15 Supermans
20 Side Planks (10 each side)

Friday 8/9/2019

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Warm Up
Spider Lunge w/ Hip Lift x10/side
Groin Stretch w/ rotation x10/side
Mini-Band (knees) Toe Touch-Deep Squat w/ OH Reach x10
Mini-Band Lateral Walk (ankles) x10/side
Wall Ankle Mobility x10/side

Bar
Clean Complex: RDL-Hang Pull-Hang Squat Clean x5

Strength
A. Hang Clean Pull 3x5 @70-85%
B. Hang Power Clean 4x2 @85+%

Partner Workout
For Time
Row 100c
75 Thrusters
50 Pull Ups
75 Wall Balls
Row 100c
* go in order
* alternate reps, break up as you'd like

Post
3 Rounds
1 Rope Climb
10 Tire Flips

Thursday 8/8/2019

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Warm Up
Band Leg Swings x15/side
Band Groin Stretch x30sec
Band Glute Stretch w/ T-spine Rotation x10/side

Mini-Band (knees)
Jumping Jacks x10
Air Squats x10
Supine Hip Extension x10
Frog Pump x10
Hip Opener x10

Band
Face Pulls x15
Hanging Pull Apart x15
Straight Arm Pulldown x15
Band Fly's x15
Serratus Wall Slide + Lift x10

Strength
A1. Strict Press 5x4 @85+%
A2. Inverted Row Hold 5xMax (maintain good form/posture)

WOD
3 Rounds
Row 500m/Run 400m
30 Plank Jacks
20 Knees to Elbows
10 Burpees

Post
2:00 Max Double Unders (L1: Singles)

Wednesday 8/7/2019

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Warm Up
Dynamic Warm-up (10yds each)
Walking Lunge w/ OH Reach
Scoops
Quad Pull-Toe Touch
Toy Soldier
Walking Figure-4/Cradle
Side Lunge (Both Sides then turn)
A-Skips
Power Skips
High Knees
Butt Kicks

15min Open Gym or Strength
A1. 2 Kettlebell Racked Tempo Squat (5/5/x*) 3x6
A2. Single Leg Hip Thrust (5sec pause at top) 3x5/side
*tempo squat: 5s down, 5s hold, explode up

Workout
30 Minute AMRAP
Run 200m
40 Lunges
30 Double Unders (L1: 2:1 Singles)
20 Alternating Dumbbell Snatches
10 Ring Dips

Post
Max Wall Sit

Tuesday 8/6/2019

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Warm Up
Figure 4-Quad Pull-Spider Lunge w/ Hip Lift + Rotation (both ways) x5/side
Side Lunge x5/side
Walking Lunge w/ Overhead Reach x5/side

Band
Face Pulls x10
Hanging Pull Apart x10
Straight Arm Pulldown x10/side
Triceps Extension x10/side
Split Stance Incline Chest Press x10/side
Push Ups x10

Strength
A1. Bench Press 6x2 @90+%
A2. Bird Dog Row 3x6/side
A3. Bent IYT 3x10 each

WOD
21-18-15-12-9-6-3
Box Jump Overs
Kettlebell Swings (55/35)
Kettlebell Sumo Deadlift High Pull

Post
3 Rounds
20 Russian Twists
30sec Plank

Monday 8/5/2019

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Warm Up
Quadruped T-spine Rotation x 10/side
Hydrant x 10/side
Seated Hip CARS x 10/side

Mini-Band(knees):
Jumping Jacks x 10
Air Squats x 10
Lateral walks x 10/side
Supine Hip Extension x 10
Clamshells x 10/side

Band:
Pull Aparts x 15
OH Pull Aparts x 15
Sword Draws x 10/side
Chest Flys x 15

Strength
A1. Deadlift 6x2 @90+%
A2. Lateral Hurdle Hop 3x8/side
A3. Brettzel or Wall T-Spine Rotation 3x10/side

WOD
7 Minute AMRAP
3 Power Clean & Jerk (115/75)
6 Pull Ups (L1: banded)
9 Sit Ups

Post
Row 3x1:00

Friday 8/2/2019

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Warm Up
Quadruped t-spine rotation x10/side
Hydrant x10/side
Rack Hamstring Mobility x10/side

PVC
Lateral Bar Step-Over x5/side
Lateral Bar Step-Under x5/side
Shoulder Rolls x10
Good Morning x10

Bar
Snatch Grip RDL x5
Snatch Grip High Pull x10
Muscle Snatch x5
Overhead Squat x5
Snatch Balance x5

Strength
Every 90secx8
1 Snatch-grip High Pull (from floor)
2 Hang Power Snatch
2 Squat Snatch (from floor)

WOD
50 Rounds with a Partner
1 Strict Pull Up
2 Burpees
3 Kettlebell Swings
* each person does 50 rounds
* alternate work/rest


Post
EMOMx7
3-5 Handstand Push Ups

Friday 7/26/2019

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POSTED

Strength
A1. Choice: Dumbbell Bench Press or Incline Barbell/Dumbbell Bench Press 4x5
A2. Inverted Row Hold 4x20sec

Workout
With a Partner Complete:
5k Row
60 Box Jumps
80 Push Ups
Move through movements in order, complete one before moving to the next
One partner chips away at movements while the other wall sits
Alternate as needed


Post
4 Minute Partner AMBAP (as many burpees as possible)
One partner works while the other rests

Thursday 7/25/2019

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Strength
A1. Deadlift 1x3 @80%, 4x3 @85+%
A2. Dumbbell Squat Jump Repeats 3x5 (consecutive jumps)
A3. Brettzel Mobilization 3x6/side

Workout
4 Rounds for Time
10 Alternating Kettlebell Swings*
10 Goblet Reverse Lunges (right)
10 Single Arm Kettlebell Push Press (right)
10 Alternating Kettlebell Swings*
10 Goblet Reverse Lunges (left)
10 Single Arm Kettlebell Push Press (left)
45 Second Plank
*alternate at top of swing*

Post
Turkish Get Up 3x3/side