11.07.2023

Strength
DB bench
3 sets of 6-8 reps @ RPE 7/10
3 sets of 10-15 banded tricep push downs



WOD
"Cluster F*ck"
time cap 15:00
for time
10 clusters 95/65
10 bar facing burpees
8 clusters 115/80
8 bar facing burpees
6 clusters 135/95
6 bar facing burpees
4 clusters 155/105
4 bar facing burpees
2 clusters 175/120
2 bar facing burpees

09.13.2023

Strength
3 sets
A. DB bench press x 6-8 reps @2X11  RPE 7-8/10
B. T-bar row x 10 reps @ 2X11  RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o?si=v51XGQw86URZSe_b


WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35 
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row

08.02.2023

Strength
Tempo Front Squats- 5 sets
4 reps tempo front squats @ 2211 + 1 rep front squat @64-68%

WOD
"Single Double"
4 rounds each for time
250m row
10 DB bench press 70/50 50/35  35/20
200m run
15 goblet squats 70/50/35/20- grab a kettlebell for these
Rest 2:00

02.06.2023

Front squats
5 reps @ 60%
3 reps @ 70%
1 rep  @ 80%
5 reps @ 65-70%
3 reps @ 75-80%
1  rep  @ 85-90%
 
WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35  35/25  25/15
50 feet single DB OH walking lunges 50/35  35/25  25/15
 
then 
 
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry

07.07.2022

Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold


WOD
"Dude, Where's my Bar?"
For time
2000/1600m row
100 DUs
800m run
100 DUs
2000/1600m row


Strength
Bench press
3 sets of 6 reps @ 65%
then
Single arm DB bench press
2 sets of 12 each side

06.01.2022

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell front squats
5 barbell strict press
100m run


Strength
super set x 3
10 DB lateral raises- dual
8 Pendlay row https://youtu.be/ezrZnmjZTR4
10 DB bench press- dual

WOD
"It's a Long Day"
21-15-9
wall balls 20/14
TTB
thrusters 75/55
box jumps 24/20"
KB swings 53/35

time cap 22:00

03.14.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
2 sets
landmine RDL x 8 on the right
ring rows x 10 @3111
landmine RDL x 8 on the left
hollow hold x 30 seconds



WOD
"Trouble"

Every 3:00 for 15:00
200m row
5 sandbag squats
5 sandbag ground to shoulder

then...

5 rounds for time
20 anchored sit ups or GHD
10 DB bench press- athlete chooses the load
*goal is unbroken on both exercises


Body Maintenance
2-3 sets
10 each side banded pallof press
8 each side bird dog rows
30 seconds each side plank each side