11.04.2023. Team of 3

WOD
"Troopers"
Team of 3
30:00 AMRAP
30 wall balls 20/14
30 bench press 135/95. 115/75. 95/65
30 box jump overs 24/20"
30 DB snatch 50/35  35/20

10.26.2023

Strength
3 sets
A. Barbell bench press x 8 reps RPE 7-8/10
B. T-bar row x 10 reps @ 2X11  RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o
 


WOD
"Material World"
13:00 AMRAP
10 single DB box step ups  50/35  35/20   24/20"
8 burpee over bar
6 deadlifts  225/155  185/125  155/105

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

07.03.2023 Morning and noon only

Strength
Bench press
3 sets of 6 reps @ 65%

WOD
"Cinderella"
10:00 AMRAP
5 C2B pull ups
10 hand release push ups
15 jumping air squats
20 shuttle runs- each length counts as a rep

Rest 2:00
10:00 AMRAP
5 pull ups
10 push ups
15 air squats
20 shuttle runs

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

05.17.2023

Mobility
15 wall slides
30 seconds/side quadurped hand behind the back open book 
30 seconds/side thread the needle
15 scap push ups
 
 
 
Strength
Wendler week 2 cycle 3
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Running warm up
 
 
For Time
1 mile run

WOD
"Low Hang"
21-15-9
hang power snatch  95/65  75/55  45/35
wall balls 20/14

05.11.2023

Strength
Wendler week 1, cycle 3
Bench press
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max


WOD
"Light the Engines!"
for time
Row 500m
50 push press 75/55 65/45 45/35



Isometric Holds
3 sets
20 second ring support hold
40 second wall facing handstand hold
60 second deep squat hold
take 30 seconds rest between movements