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

10.19.2021

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- cleans
A. 4 sets of 3 reps tall cleans- light loads, work position and speed
B. 5 sets of 1 squat clean + 3 push jerk @75-85% of your push jerk 1RM



WOD
"Up Down"
5 rounds for time
10 burpee over the bar
5-4-3-2-1
squat cleans at your 80-85%