Breathing and Bracing

I have had several members ask me about correct breathing and abdominal bracing under load lately. A very good question. The short answer is…before starting the lift expand the abdomen to take in a very full breath. Lock in the breath and tighten the abs without drawing them in. This creates pressure in the abdominal cavity which stabilizes the spine and creates a wider base of support for the torso. Releasing small amounts of air with noise during the most difficult parts of the lift can be helpful and helps prevent dizziness.

For a more detailed and well worth the read explanation please take a few minutes to read this…


Dynamic Movement Warmup


Recovering your overhead shoulder position (with band and pvc on top of box or if you are feeling adventurous…with band, pullup bar and hollow neutral spine position). Starts at 1:15 in video. 2 minutes

Frog stretch with bumper plate 2 mins each side. 2:00 to 3:00 in video.


Deadlift 5,3,1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

Bench press 5,3,1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)


For time: 75 OH squats (with 5 strict pullups EMOM) RX 95/65, FB 115/85, MOD 75/65. No racks, barbell taken from floor.




Dynamic Movement Warmup (check the board daily for updates)


First rib mobilization with pvc (may be a little uncomfortable, use your jacket or something to cushion the end of the pvc). This really helps! 2 mins each side

Hips and psoas with ball 2 mins each side


Deadlift 5 @ 75%, 3 @ 85%, max reps @ 95%

Bench Press 5 @ 75%, 3 @ 85%, max reps @ 95%


12 minute AMRAP: 10 pushups, 15 K2E, 30 double-unders



Dynamic Movement Warmup

(please check the board for updates daily)


3×0:30 Box Shoulder Stretch


Place your arms shoulder width apart on a 20″-24″ box. Keeping your head neutral (look at the floor, don’t bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine.  Again, be patient.  You’ll probably look more like the lower image than the upper image when you start out.

Elevated pigeon pose on box 2 mins each side


If you are missing any of your 1RMs on any of the lifts, use this time to establish them. We all need to have current numbers. Got them all? Use this time to make up any lifts you missed this week.

Weekend Partner WOD

accumulate 120 box jumps 30/24 – while 1 partner is working on box jumps, the other partner will do 2 rounds of 5 Russian kb swings 70/53, 10 pullups – and then switch back and forth until box jumps are done.



Dynamic Movement Warmup


Shoulder stability with kb or db and banded distraction 2 min each side

Barbell calf smash (it hurts but it works!) 2 mins each side


(All percentages are of 90% of 1rm, not full 1rm)

Deadlift 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Bench press 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)


10 BB Bear Complex @ ¾ bodyweight (complex is PC, PP, BS, PP)

then run 1 mile for time