07.14.2023 Member of the Month- Jaime

Gymnastics Shapes
1.  hollow hold
2. arch hold
3. planche
4. hollow hold on rig with kipping swings
 
Push Up Skills
1. 30-60 second elbow plank
2. hi lo plank x 8 each side
3. elevated push ups or eccentric push ups
4. full push ups 3 sets of 8 reps
 
 
 
WOD : Los Kuarenta / The forty’s 
4 rounds 
400 m run
10 cleans (Rx: 95/65)
10 pull ups 
Cash out: 40 bar-facing burpees

06.26.2023 Member of the Month Brian

Strength
A.  3 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)
B. 3 sets of 
2 clean lift off to knee + clean + jerk @70-75%
C. 3 sets of
clean + jerk @80%


WOD 
Member of the Month- Brian L
"Easy as 1-2-3"
5 round for time
30 DUs or 30 speed steps
3 heavy power cleans- around 75-80%
3 bar facing burpees
3 muscle ups/C2B pull ups/ pull ups

05.25.2023 Members of the Month

Strength
Wendler week 3, cycle 3
max out today instead of max reps
Bench Press
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
Members of the Month- Nate and Jess
"Meyer Mayheim"
5 rounds for time
8 thrusters 115/85  95/65  75/55
10 TTB or hanging knee raises
12 box jump overs 24/20"
run 200m

04.24.2023 Member of the Month

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side


then
https://www.instagram.com/p/Cq6Y_50LjNh/

D. DB external rotation x 15 reps each side

E. DB Powell raise- on floor x 15 reps each side

F. Prone Y raises x 15 reps
 
 
 
 
Strength
Wendler week 3 cycle 2
Strict Press
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%

Member of the Month Emily
12:00 AMRAP
20 Double unders
4 heavy DB snatch- this weight should be heavier than our usual 50/35  35/20
6 C2B pull ups
8 Burpee box jump overs 24/20"