09.30.2023 Partner WOD

WOD 
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry  50/35  35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35  35/20
200m farmer carry  50/35  35/20
2000m bike

07.07.2023

Primer
A.  push press + 10 second hold at the top x 3 reps @50-60% jerk max
B. jerk dips x 5 reps  https://youtu.be/NYIgTh-XyYQ
C. single arm handstand hold x 15 seconds- scale to fit on a box
 
 
Strength
10 sets of 2 reps push jerk @65-75%
build if quality is there

WOD
"Cardio Craze"
Every 4:00 for 5 rounds
Run 100m
10 burpees over a line
Bike 10 cals

06.24.2023

2023 PRIDE workout- designed by Corey

40 minute time cap

Run + TTB and burpees are to be completed together and synchro.  P-R-I-D-E portion can be split amongst partners however desired.

Buy-in

"Rainbow Road"

1 mile run (together)

"PRIDE"

11 rounds (one round for each color of the progress flag)

P - Pull-ups (12)

R - Row (12/10 cals)

I - Isabel -half (15 snatches) (95/65)

D - Double Unders (50)

E - Echo Bike (12/10)

Cash Out

"2023 is the year"

20 TTB (synchro)

23 burpees over bar (synchro)

11.10.2022

Warm Up
2 sets
10 alternating single leg v-ups
10 Cossack squats
5 each side DB windmills
5 each side DB OH squats
10 glute bridges



Bullet proof shoulders
3 rounds
30 second KB arm bar/side - use a challenging weight
band upright row x 15 reps https://youtu.be/UVhWe4QfoYM



WOD
"Lung Capacity"
For Time
60 burpees to target
40 thrusters 45/35/15- empty barbell
20/15 cals bike


Strength
front squats
6 x 4 reps @ 75%

07.16.2022 Partner WOD

Warm Up
2:00 Cardio
3 sets
10 banded monster walks each direction
10 walking lunges
10 yoga push ups
10 squat press out with a light plate- press the plate out and back at the bottom of the squat





WOD
"Banana Chip"
with a partner
40:00 time cap
200m farmer carry- both working at the same time, each completing 200m
50 devil's press
100 hang power clean & jerk
300 feet front rack DB walking lunges
100 cals bike or row
50 clusters
200m farmer carry

Suggested weights
DB 50/35 35/20 25/15
Bar 115/85 95/65 75/55

07.09.2022 Partner WOD

Warm Up
Outside warm up led by coach


WOD
"Banana Boat"
with partner
2000m run or row or 4000m bike
100 power cleans 155/105 135/95 115/75
100 bar facing burpees
80 pull ups

*each person needs to complete the cardio first before moving on to the reps
**divide the wod however you choose

07.01.2022

“SQUATIMUS PRIME”- use as warm up

3 Rounds for Quality
20 Banded Monster Walks
20 Side Tib Raises
10 Heels Elevated Prisoner Squats
5 Tempo Back Squats: 55x1
(light to mod. load)*

*tempo should be a 5 second eccentric descent, 5 second bottom of the squat hold, fast ascent, and a 1 second hold at the top.

squat


WOD
"Cardio is my Friend"
5 rounds for time
every 4:00 starting at 0:00 complete 6 burpee box jump overs 24/20"
400m row
25/18 cals bike