11.01.2023

Strength
Super set 3 rounds
Single leg Landmine RDLs x 8/side @20X1. https://youtu.be/_FggCDeGW4E
Landmine Cossacks x 8/side @20X1. https://youtu.be/PnBI0wLBZIg
 
Bar muscle up drills
https://youtube.com/shorts/1i_9pKGdavk?feature=share
https://youtube.com/shorts/5Hfj7axkFNc?feature=share
https://youtube.com/shorts/6TcIiHXBAjc?feature=share


WOD
"Nothing is Fine, I'm torn"
EMOM 24:00
min 1- 13/10 cals bike
min 2- 5 deadlifts + 5 box jumps  225/155  185/125  155/105     24/20"
min 3- 3 bar muscle ups/C2B pull ups/ ring dips

10.17.2023

Strength
Back squat waves
11:00 EMOM
min 1- 3 reps @70%
min 2- 2 reps @75%
min 3- 1 rep  @80%
min 4- rest
min 5- 3 reps @75%
min 6- 2 reps @80%
min 7- 1 rep  @85%
min 8- rest
min 9- 3 reps @80%
min 10-2 reps @85%
min 11- 1 rep  @90%
 
 
WOD
"The After Market"
For Time
50 box jumps  24/20"
25 sit ups
40 dual DB push jerks 50/35  35/20
25 sit ups
300 feet farmer carry
25 sit ups
20 dual DB box step ups 
25 sit ups

09.18.2023

Primer
3 sets
10 cal row
10 cal bike
60 seconds sandbag hold
1:00 rest


WOD
"Rating of 10"
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"
1,2,3,4,5,6,7,8,9,10
burpees

09.15.2023

Strength
3 sets
A. barbell hip thrusts x 15 reps @50% DL max
B. Cossack squats x 8/side- add weight if you can
C. contralateral suitcase box step downs x 8/side
https://youtu.be/BrhQNNw7D4Y?si=mu9RGKNZK8tIoHQW



WOD
"Jump Ball"
11:00 AMRAP
10 wall balls 20/14
5 box jumps  24/20"
1,2,3,4... burpee pull ups
keep adding reps of burpee pull ups until time expires

07.21.2023

 
Strength
Tempo front squats
5 sets of 5 reps @2211  60-64%
*be sure to load heavier than last week

WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35  35/20
40 TTB or hanging knee raises
60 box jumps  24/20"
every 2:00, starting at 0:00, complete 30 DUs

07.13.2023

Snatch Warm up
3 reps empty barbell or PVC

1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under

5. upper cut drill

6. power snatch from the pockets

 
 
Strength
A. 4 sets of snatch balance x 3 reps @60-70% snatch max

B. take 10 minutes to build to your max snatch weight in an overhead squat

WOD
"Prize Money"
5 rounds for time
12 overhead squats  95/65  75/55
 9 TTB or hanging knee raises
6 box jumps 30/24"

07.06.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets 
 
Strength
Every 2:00 for 6 sets
hang snatch + snatch + pause overhead squat @60-70%
pause in the OHS for a full 3 seconds

WOD
"Quantum Leap"
18:00 time cap
10 rounds 
7 power snatch 75/55 45/35
7 TTB or hanging knee raises
7 box jumps 24/20"