08.28.2023

Strength
cleans
6 sets of mid-thigh clean x 2 reps
sets 1-2 @70-73%
sets 3-4 @75-78%
sets 5-6 @80-83%

WOD
"Terrible Twos"
AMRAP 10:00
2 squat cleans  135/95  115/75   75/55
2 TTB or hanging knee raises
2 HSPU or box HSPU or downdog HSPU or regular push ups
add 2 reps to each movement each round until time expires

06.08.2023

Strength
Accessories
3 sets of each- super set A/B and C/D
A.  Bamboo (thick PVC) walk x 1:00- hang KBs from the PVC
B.  Ring dips or stationary dips on box x 4-8 reps

C. Suitcase carry x 100 feet each arm- grab a heavy weight
D. Ring support hold x 15-30 seconds


WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees  to a target

04.08.2023 Team of 3

WOD
"Taking it for the Team"
Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans  135/95
30 HSPU

1500m row
40 wall balls
30 power cleans  155/105
20 HSPU

1000m row
30 wall balls
20 power cleans 185/125
10 HSPU

03.29.2023

Strength
Wendler week 3
back squats
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%

Handstand push up skills- 2 sets
A.  kick up to the wall x 5-8 reps- gently touch the wall with your feet
B.  slow negatives with kick off wall x 5 reps
C. handstand press out- start with your head on multiple pads( if needed) and press out to the top of the handstand- this should be from a dead stop, not a quick head touch. x 5 reps

Or 
Push up Skills- 2 sets
A. plank shoulder taps x 10/side- stabilize the core
B. plank front reaches x 8/side- stabilize the core and reach the arm out in front
C. incline push ups x 5 reps each at different heights- work your way to a lower incline
D. slow lowering to work on eccentric x 5 reps -once you are on the floor, push up with the knees down to reset
 
WOD
"Quarters Like"
9 front squats 185/135
4 x 25' handstand walk  or 6 x 25' scooter walk 
15 front squats155/105
15 HSPU or piked on a box
21 front squats  95/65
21 hand release push ups

02.07.2023

6 Minutes for quality
1. Single Arm Kneeling Press: x 8 each arm 
2. Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
3. Single Arm Suitcase Deadlift: x 8 each arm    
4. Single Arm Push Press: x 8 each arm  
 
 
 

WOD
"2 Legit"
For Time
80 cals row
40 HSPU
40 C2B pull ups
you decide how to split up the work

01.09.2023

Warm Up
3 sets 
300m row
10 KB sumo deadlifts
5/side curtsy lunges
5 inchworms + push up
 

 
Low back primer
30 seconds prone press outs- small cobra like stretches 
30 seconds cat/camels
1:00 downdog to cobra
 

 
Strength
Deadlifts
6 sets of 5 reps @ 70%

WOD
"Master Chief"
5 rounds
3:00 AMRAP 1:00 rest
3 power cleans 135/95  115/75  95/65
6 burpees over bar
9 HSPU or piked HSPU from a box or the floor

11.22.2022

Warm Up
2 sets
1:00 cardio choice
6 inchworms + push up
15 calf raises- stand on a plate or small box
12 barbell thrusters




Mobility
A. front rack banded stretch x 30 seconds each side
B. ankle stretch x 30 seconds each side
C. deep squat plate hold x 30 seconds



Strength
Front Squat
1st rep with a 5 second descend followed by remaining reps as fast as possible
entire set is unbroken
1 + 4 reps @ 62%
1 + 3 reps @ 68%
1 + 2 reps @ 73%
1 + 2 reps @ 75%


WOD
"The Griddy"
12:00 AMRAP
7 deadlifts 225/155 185/125 135/95
7 bar facing burpees
7 HSPU or piked on a box