07.08.2023 Partner WOD

 Barbell Warm Up
3 reps of each
1. jump and shrug
2. jump, shrug and high pull
3. muscle clean from the pockets
4. tall cleans
5. power clean from below the knee

 
WOD
"Climb Aboard"
with a partner
100 DB box step overs  50/35  35/20
every 3:00 starting at 0:00 complete:
1 rope climb each person
3 heavy cleans (power or squat) each person
185/125  155/105  135/95  115/75

11.23.2022

Warm Up
9:00 EMOM
min 1- row for calories for the full minute
min 2- 30 seconds yoga push ups
min 3- 30 seconds straight leg hip bridge https://youtu.be/nFJnYcixGVo




Strength
Deadlifts
10:00 EMOM
mins 0-4 2 reps@ 75%
mins 5-10 1 rep @80%

super set
3 rounds
A. single leg glute bridges x 10/leg- bodyweight
B. curtsy squats x 8/leg- add load



WOD
"Devilish"
AMRAP 14
10 Dumbbell Box Step-ups
14 Single Arm Devil's Press
15 Dumbbell Box Step-ups
14 Single Arm Devil's Press
20 Dumbbell Box Step-ups
14 Single Arm Devil's Press
25 Dumbbell Box Step-ups
14 Single Arm Devil's Press
30 Dumbbell Box Step-ups
14 Single Arm Devil's Press
...
Add 5 Dumbbell Box Step-ups Each Round
Weights: 50/35 40/30 35/25

11.19.2022 Partner WOD

Warm Up
3 rounds
10 KB swings- light
10 KB goblet squats
10/leg bodyweight rear foot elevated split squat
25 seconds tall plank shoulder taps




WOD
"Three Stages"

with a partner
on the 0:00
8 power snatch, 4 rope climbs 155/105 115/85 95/65
6 power snatch, 3 rope climbs
4 power snatch, 2 rope climbs
*each person completes total number of snatches listed, rope climbs are split*

on the 15:00
3 rounds
32/28 cals row
10 DB shoulder to overhead each person 50/35 35/20
*divide cals, each person completes the 10 reps S2OH

on the 30:00
3 rounds
9 bar muscle ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"
*divide reps however you choose*

12.24.2021 Classes at 8 and 9am Partner WOD

Warm Up

3 sets

6 single leg RDLs right

5 single leg DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side 

Primer

2 sets

banded hollow pull downs x 15

hip hurdles x 10/leg

PVC prone lift offs x 15

Snatch warm up
3 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
sots press



WOD
with a partner
"3 Stages"
on the 0:00
8 power snatch 155/105 135/95 95/65
4 rope climbs
6 power snatch
3 rope climbs
4 power snatch
2 rope climbs

on the 12:00
3 rounds
27/21 cals row
10 devil's press 50/35 35/20

on the 24:00
3 rounds
9 bar muscle up/ 9 C2B pull ups/ 9 pull ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"

06.05.2021 Partner WOD

Warm Up
partners and one medicine ball
shuffling and passing
rotational throws
MB cleans and shuttle runs


Mobility
5 inchworms + push up
4 greatest stretch alive each side
3 deep squat progressions
20 seconds table top stretch
10 cat/camels

WOD
with a partner
16:00 AMRAP
"Even Steven"
4-6-8-10-12...keep adding 2 reps each round until time expires
DB sprawl- no push up burpee with DBs in each hand to stand
DB box step overs
DB pull throughs
Shuttle runs- each length is 15 feet
RX 50/35
IN 40/25
SC 30/20

08.06.2020

Warm Up

2:00 cardio choice
3 rounds
10/side shoulder taps
5 PVC pass thrus standing
5 PVC pass thrus at the bottom of a squat
5 PVC pass thrus prone position
100 foot one arm overhead carry- 50'/side moderate load


Primer: use a  green mini band
10/side- side laying leg raises
10 each side monster walks
10 each side lateral walks
10 air squats- slow to fast tempo

WOD
"Legs"
every 3:00 for 3 rounds
20/15 cals bike or 30/20 cals row
8 DB box step overs 50/35 35/20 scale to holding just one DB

rest 3:00

Every 3:00 for 3 rouinds
20/15 cals bike or 30/20 cals row
8 devils press 50/35 35/20 scale to holding just one DB

05.23.19

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate

Perform 5 reps of every movement in this order:

1. Inch Worms
2. Snatch Grip (Behind the head) Press
3. Snatch Grip (Behind the head) Press in a Quarter Squat4. Snatch Grip (Behind the head) Sots Press
5. Jumping Squats with barbell on back (continuous)
6. Cossack Squats on either side (ideally with the barbell on your back but you can take it off if you can not balance.)
7. Muscle Snatch from the Hang


skill: snatch
4 sets of 1 rep snatch pull + 2 reps hang squat snatch
#1-2 @ 50%
#3-4 @ 55%
then

10:00 EMOM building load on a single rep snatch


WOD
3 RFT
400m Row
10 DB box step overs 24/20" 50/35 35/20
20 alternating DB single arm snatch 50/35 35/20