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

07.04.2023 7,8,9am Only

WOD
Best Friends
with a partner
Buy In: 100 cals on a machine

20 rounds- you go, I go style
8 power cleans 135/95  115/75  95/65
4 bar facing burpees
2 muscle ups/C2B pull ups/pull ups

Cash Out: 100 cals on a machine

04.22.2023 Partner WOD

Mobility: Hips
KB leg lift overs x 10/side
KB sumo stance good mornings x 10
Cossack squats with low hanging KB x 5/side
90/90 hip switches x 5/side



WOD
"Shit Show"- by Jamie Hagiya
30 rounds with a partner- you go, I go
3 bar facing burpees
3 power cleans
3 front squats
3 push jerks
3 bar facing burpees

every 5:00 100m run together- starting at 5:00
suggested weights:  135/95  115/75  95/65

03.18.2023 Partner WOD

 
 
WOD
"Individual Medley"

Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155  185/125  135/95

Rest 3 minutes

20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk  135/95  115/75  95/65

Rest 3 minutes

10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95  115/75  75/55

03.17.2023

2 sets with an empty barbell
5 clean grip RDLs
5 tall muscle cleans
5 front squats
5 strict press
 
 
Strength
A. 3 sets of 3 hang clean @ 50%
B. 3 sets of 1 power clean + hang clean + clean @ 60%
C. 3 sets of 1 power clean + clean @70%
D. 3 sets of 2 clean pulls @90+%

WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20  20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build

02.28.2023

Strength

Back Squats

5 reps @60%

3 reps @ 70%

2 reps @ 80%

2 sets of 4 reps @ 75%

WOD

 "Quest"

25 Reverse Lunges 

25 Deadlifts 185/125  135/95

20 Bar-Facing Burpees

20 Power Cleans 155/105  115/75

15 Sit Ups

15 Front Squats  135/95  95/65

10 Ring Rows

10 Push Jerks  95/65 75/55

5 Pull-ups or bar muscle ups 

5 Thrusters 95/65  75/55

02.17.2023

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans



Mobility
A.  banded front rack stretch x 30 seconds each side
B. slow air squats on the slant board x 10 reps
C. reach, roll, lift x 5 each side
D. thoracic rotations x 5 each side


WOD
"Cookie Dough"
24:00 EMOM
min 1- wall balls x 10-15 reps  30/20 or 20/14
min 2- 5 bar facing burpees + 5 power cleans  135/95  115/75  95/65
min 3- bike cals x 18/16 assault or 13/11 echo bike
min 4- rest