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

10.10.2023

Primer- 2 sets
A. banded tricep push downs x 15 reps
B. Powell raises x 10-12 per arm https://youtu.be/O46C72Ecr3w


Strength
A. Push press
6 sets of 2 reps @75-78%
then 
super set 2- 3 rounds
B. barbell skull crushers x 10 reps RPE 6-7/10. https://youtu.be/sLVxhTDGIIg
C. DB bicep hammer curls x 8-10 per side  RPE 6-7/10


WOD
"Paid"
Every 5:00 for 4 sets
8 snatch (power or squat) 115/75  95/65  75/55
5 burpee box jump overs
Run 200m 
5 burpee box jump overs
8 snatch

12.12.2022

Warm Up
Cardio 3:00
3 sets
10 each side single leg deadlifts
20-30 second hollow hold
60 seconds suitcase carry- heavy (30 seconds each side)




Strength
Deadlifts
10-8-6-4-2
60-65-75-80-85%

Accessory Set
3 rounds
A. DB rows x 8/side
B. barbell bicep curls x 15
C. banded tricep extensions x 15


WOD
"Oh My Core"
For Time
2 rounds
50 abmat sit ups
50 TTB or hanging knee raises
rest 3:00

06.10.2022

Warm Up
2 sets
100m run
5 yoga push ups
100 feet dual DB OH carry
10 dual DB strict press
20 med ball chest passes

Strength
A. bench press 4 x 3 reps @80%
B. banded tricep push downs x 15 reps


WOD
"Don't Answer"
4 rounds for time
15 cals row
5 touch and go (TNG) power cleans 135/95 115/75 95/65
20 wall balls 20/14
5 TNG power cleans
15 cals row
Rest 2:00

03.19.2020 WOD + At Home

Warm Up
2:00 cardio choice
2 rounds:
10 cycle squats- place a 10/15# plate on floor- heels on the plate and squat with tempo- 31x1
15 banded lat pull downs
2 rounds:
PVC pass thrus standing, bottom of squat and prone x 5 each
PVC OHS x 15
10 bird dogs



Mobility:
QL walks https://www.instagram.com/p/B8KaFgxljE-/ x10 reps each direction
hip hurdles with KB on floor leg moving around x 10 each leg
thoracic rotations x 5/side
deep squat rotations x 5/side



Super Set 3 sets of
landmine RDL x 8/side
landmine twist x 10 each side
build load from one plate added to barbell

WOD
3 rounds
14 Single arm DB OH walking lunges (7/side)
10 DB front squats

rest 2:00

30 Renegade rows 50/35 35/20 (row right, row left, push up)

directly into
3 sets
30 seated low banded rows- band is chest height and you row like on a rowing machine
30 banded tricep push downs

At Home WOD
You can do all the gym wod with the exception of the banded work.

ABs or at Home WOD no equipment
20-15-10-5
hollow rocks
shoulder taps in a hollow position
run 200m after each set

02.26.2020 Re-Test Day

Warm Up
Bike/Row 1:00
Russian baby makers x 10 reps
Cossack squats x 10 alternating reps
Bike/Row 1:00
Single side glute bridge x 10/side
Frog pumps x 20 reps
Bike/Row  1:00
Single side DB thrusters x 10/side- light weight
Squat hold x 30 seconds



WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls


Post Test WOD
2-4 rounds
 reverse sled pulls x 100 feet   Add weight to small sleds with straps. 

in between sets complete

10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Banded Face Pulls
10 Banded Upright Rows
https://www.instagram.com/p/B8mFjTPlXWF/