09.27.2023

Primer
2 sets- empty barbell and light load
 
A. Jump to Split Drill x 5-8 reps
youtu.be/hUNhvaNIJrQ


B. Press in Split (Behind the Neck) x 5-8 reps
youtu.be/njXVHw-JfCA 
 
 
Strength
mid-patella clean + jerk
set 1-2 @75%
set 3-4 @80%
set 5-6 @85%


WOD
15:00 EMOM
"It's Back!"
min 1- 13/10 cals bike
min 2- 12 DB box step ups  24/20"
min 3- 6 bench press 135/95  115/75  95/65

07.31.2023

Strength
Every 3:00 for 5 sets
20 DB box step ups- dual DBs as heavy as you can do these unbroken


WOD
Helen
3 rounds for time
400m run
21 KB swings 53/35
12 pull ups

05.23.2023

Mobility
1. side lying arm circles  x3-5 each side   https://www.instagram.com/p/Cj2f3bagRCt/ 
2. banded wall slides x 10  same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side  https://www.instagram.com/p/Ccnm8VugRMF/
 
 
 
 
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Deadlift
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry

03.08.2023

Mobility
14 hip airplanes
14 single leg glute bridges
 2:00 squat hold
 
 
 
Leg Day
back squat
5 reps @ 65%
3 reps @ 75%
1 rep  @85%
2 sets of 3 reps @ 80%

Super Set
3 sets of
A.  banded hamstring curls 30 seconds
B.  banded glute bridges 30 seconds
rest as needed

WOD
"Slam"
13:00 AMRAP
sled pull x 50 feet
DB box step ups x 12 reps (6/side) 50/35  35/20
bike cals x 15/12

02.22.2023

 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
Strength
6 sets of hang snatch + snatch   start at 60% and build

4 sets of 2 reps snatch pull @ 90-100+%
 
WOD
15:00 AMRAP 
DB snatch x 10 50/35  35/20
DB box step ups x 10  50/35  35/20
DB snatch x 14
DB box step ups x 10
DB snatch x 18
DB box step ups x 10
DB snatch x 22 
DB box step ups x 10
*keep adding 4 reps to the DB snatches
each movement is alternating sides

01.26.2023

 
WOD
"Middle"
Every 3:00 for 3 sets
Row 20/16 cals
10 DB box step ups 24/20"
max reps DB snatch in remaining time
Rest 1:00

Strength
3 sets
Strict press x 6 reps 
rest 60 seconds
Strict press x 5 reps
rest 2-3 minutes
 
*try to add load each round
*start at 55-65% your max on round one.  Keep that load for both the 6 and the 5 reps.

10.28.2022

Warm up
leg swings forward/backward and side to side x 15 each direction
1:00 wall sit
90/90 hip switches x 10 each side
perfect stretch x 4 each side
1:00 squat hold
3:00 cardio choice


Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/



Strength
tempo back squat
"drop em slow to grow"
5 sets of 3 reps with a true honest 5 second negative
all reps done at 60%


WOD
"Poodle"
8:00 AMRAP
10 DB box step ups 50/35 35/20
10 TTB or hanging knee raises
30 DUs or 60 singles