02.14.2023

Snatch warm up  https://www.instagram.com/p/CleTE-wpZ4x/
5 reps of each 
1. snatch grip high pulls
2. overhead squats
3. sots press
4. tall snatch- extension to pull under
5. high hang squat snatch
6. snatch 
 
 
Strength
3 sets
A.  snatch deadlift x 4 reps @ 80-100% your max snatch  https://youtu.be/mp9gtX-JqB0
B.  Bulgarian split squats x 8/leg
 
 WOD
"Over My Head"
6-5-4-3 power snatch 155/105  115/85  95/65
12-10-8-6 box jump overs 30/24"  or  24/20"
12-10-8-6 TTB or hanging knee raises

12.27.2022

Warm Up 
3 sets 
200m cardio 
6-10 push ups 
10 each side curtsy squats 
10 barbell good mornings 
5 each side KB RDLs

Strength- 3 super sets
A.  Bulgarian split squats x 8 reps each side- moderate load
B.  2 reps Turkish get ups each side- increase load per round


WOD
Bermuda Triangle

3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round

15 Minute Time Cap

Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski

09.23.2022

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps




Strength
front squats
6 sets of 2 reps @75%
mix in 3 sets of 8 per side Bulgarian split squats (these can be bodyweight or light weight)



WOD
"Linebackers"
Every 5:00 for 20:00
7 sandbag cleans
12/10 cals bike
4 bar muscle up or chest to bar pull ups or strict pull ups
40 DUs or 80 singles

08.30.2022

Warm up
2 sets
empty bar clean high pulls x 10
empty bar muscle clean x 10
6 each side curtsy squats
6 each side low switch Cossack squats
6 each side quadruped shoulder taps with a 3 second pause



Primer- 2 sets
1. bottoms up alternating KB press x 6 each side
2. DB Chinese row x 10 each side https://youtu.be/o_Ul5lc7Vkw





Strength
3 sets
A. Bulgarian split squats x 10/ leg
B. DB box step ups x 5/leg- heavy load (more than last week)



WOD
"Maroon Madness"
15:00 EMOM
min 1- 1 power clean @80% + 4 box jumps + 12 ball slams
min 2- max cals your choice machine
min 3- rest

04.06.2022

Warm Up
Cardio 2:00
3 sets
1. single leg glute bridges x 10 each side + 10 second hold on the last rep
2. McGill curl up x 10 reps- hands underneath your lower back, one leg bent with foot on the floor, the other leg is straight out. Curl the chin to the chest and lift the head slightly off the floor. Hold, feeling your back into your hands, for 3-5 seconds.
3. IYTs with light plates x 5 each letter then 5 prone swimmers



Strength
Back squats + Bulgarian split squats https://www.instagram.com/p/CasLKZ-Atj5/
First complete 3 x 8 reps each side Bulgarian split squats- no weight, then light load, then moderate load
then...
2 x 4 reps back squat @ 65%, 70%
3 x 3 reps back squat @ 80%


WOD
"Choose Wisely"
10:00 EMOM
5 power cleans + 5 shoulder to overhead

• all movements must be unbroken

• you pick the load, record

04.23.2020

Warm Up
3 rounds
10 single side hip bridges + 15 second single leg isometric hold- Right
10 single side hip bridges + 15 second single leg isometric hold- Left
8/side drop lunge to knee lift https://youtu.be/CmwXTx8maOE


Strength Set
4 sets
A. 10 reps sumo deadlifts with a tempo 31x1
B. 8 reps/side Bulgarian split squats with a tempo 2110
C. 10 reps/side Cossack squats with a tempo 30X0

WOD
"Snowflake"
3 rounds for time
Run 200m sub 50 jumping jacks
10 box jumps or step ups
20 DB thrusters- alternate DB every 5 reps
30 Russian twists R+L = 2 reps
Rest 2:00

04.01.2020

Mobility
wall slides x 15 reps
KB or DB arm bars x 30 second hold  https://www.instagram.com/p/B8UUjRynjdL/
Half kneeling KB or DB windmills x 6 each side
Wrist stretches x 1:00

Skill:  handstand work from a cooler or a bench/box
https://www.instagram.com/p/B-BJyCmgwI5/

Six sets of the entire complex: rest 1min between sets

1️⃣HSPU from the cooler x2
2️⃣Walk out to plank and back to stack x2
3️⃣Leg raises x1 per leg
4️⃣Corner walk x1 per corner
5️⃣Leg raises x1 per leg
6️⃣HSPU from the cooler x2 •

Home Weightlifting
back squat jumps 5 sets of 5 reps- use PVC on back
Bulgarian split squats   5 set of 10 reps/side- use no weight or DB load in the rack position
good mornings  5 sets of 10 reps- use a PVC or a band



WOD
5-10-15-10-5
pike handstand push ups- pick any object
V-ups or tuck ups
bicep curls
touchdown squats each side 5,5 then 10,10  or do pistols