11.25.2022 7am and 8:30am ONLY

Warm Up

Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel




WOD
"The 12 Days of Thankfulness"- brought to you by Invictus


1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)

Intermediate/Scaled Version
1 250 Meter Row
2 Banded Chest to Bar pull ups
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Piked HSPU from a box or floor
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Hanging Knee Raises
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)

07.30.2022 Hero WOD Wes

Warm Up
100m run
4 each side push ups + Ts
5 inchworms
100m run
4 each side perfect stretch walk
10 barbell bent over rows- empty bar
100m run
10 muscle cleans
5 each side front rack reverse lunges


Mobility
A. child's pose with shoulder variation x 30 seconds
B. child's pose with arm lift offs x 8 each side
C. thread the needle to thoracic rotation x 8 each side
D. wall supported deadbugs x 10 each side- slowly





WOD

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

“Wes”

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups- sub ring rows or inverted rows from racked barbell

4 burpee box jumps, 24/20"

3 power cleans, 185/125 155/105 115/80 95/65

Then, run 800 meters with a 25-lb. plate

05.27.2020

Warm up
3 Sets
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
10 Yoga Push Ups
50 Jump Rope Single Unders
rest as needed between sets
 

Strength Set
3 sets
Rear foot elevated split squats with weight on back x 8-10/leg @ 2110
Chainsaw row x 8-10/arm @ 20X0
Cyclist squats x 8-10 reps @ 31X0



WOD"Big Stick"10 rounds
*rest 30 seconds after rounds 2,4,6,and 8
2 x burpee box jump overs
4 x hspu or regular push ups
6 x squat jumps
100m run- sub 45 seconds step ups

06.07.19

Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side https://www.youtube.com/watch?v=aI6TDSBlO5M&
Banded Lat Stretch x 60 seconds per side

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps each direction https://www.youtube.com/watch?v=k4eZs-6-q-s&feature=youtu.be
Tuck Jumps x 10 reps
Rest as you walk back to the bike

and then …

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Snatch Pulls
5 Muscle Snatch

5 OHS

5 Sotts Presses
5 Hang Power Snatch

5 Squat Snatch


Skill: snatch
5 sets of 1 snatch balance- build load- from the rack

then..
8:00 EMOM

1 x squat snatch
set 1-4 @ 65-70%
set 5-8 @ 70-75%

WOD

30 Power Snatches (95,65)

30 Burpee Box Jumps 24/20"

30 Overhead Squats (95/65)


Intermediate - (75,50)

Scaled- (65,35), 20 Reps, Step-ups

RX+ – (115/80); 30/24 box

04.16.19

Warm Up
4 rounds:
150m row
1-and 1- quarter wall balls x 5
lateral box step ups x 5/side
half kneeling KB press x 5/side

Skill: Push press
5-5-3-3-2-1
55%-60-70-75-80-85+%

Clean warm up
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 rep

WOD
5:00 AMRAP
3 hang squat cleans 135/95    115/75    95/65
7 HSPU or from a box in a pike position

Rest 3:00

7:00 EMOM
5 strict press 95/65 75/55 + 2 burpee box jumps 24/20"

02.21.19

Warm Up:

bike/row 2:00
then 2 rounds of:
10 single leg RDLs
10 goblet squats
5 scap pull ups
5 kip swings
5 ring rows

Mobility:

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Psoas march- band around the soles of the feet- march your knees up as high as they can go- stretching the band apart. x 10 reps each side


banded uppper body: use the therabands for these https://www.instagram.com/p/Bjskn7-hklm/

5x 'W' holds for 5-10 seconds each
10 x band pull aparts
10 x diagonal band pull aparts
10 x banded pass thrus

Skill: cleans
First establish the power position and the spot where your bar will make contact with your mid thigh. Do a few taps here. Then do 3-5 reps of three taps and a power clean with empty bar.

Second establish the hang position. Your shoulders are over the bar and weight is mid-foot to heel here. Do 3-5 reps power clean from this position and each time make contact at your power position.


High hang power clean x 2 reps at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%

Hang power cleans x 2 reps at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%


Primer: TTB drill on low racked bar- if time
https://www.instagram.com/p/BtT0QbpB0rW/

scaled version: https://www.instagram.com/p/BtUDUKAgiBq/


WOD
11:00 AMRAP
10 power cleans 115/75 95/65 75/55
9 TTB or hanging knee raises
8 burpee box jumps 24/20"

09.08.18

Make up Strength/Skill


WOD
EMOM 24

min 1: 60 foot sled push - empty
min 2: 8 x burpee box jump 24/20"
min 3: 20 alternating sledgehammer strikes
min 4: 12/10 cal bike
min 5: 40 DUs or 80 singles
min 6: Rest