10.10.2023

Primer- 2 sets
A. banded tricep push downs x 15 reps
B. Powell raises x 10-12 per arm https://youtu.be/O46C72Ecr3w


Strength
A. Push press
6 sets of 2 reps @75-78%
then 
super set 2- 3 rounds
B. barbell skull crushers x 10 reps RPE 6-7/10. https://youtu.be/sLVxhTDGIIg
C. DB bicep hammer curls x 8-10 per side  RPE 6-7/10


WOD
"Paid"
Every 5:00 for 4 sets
8 snatch (power or squat) 115/75  95/65  75/55
5 burpee box jump overs
Run 200m 
5 burpee box jump overs
8 snatch

09.13.2023

Strength
3 sets
A. DB bench press x 6-8 reps @2X11  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?si=v51XGQw86URZSe_b


WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35 
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row

02.11.2023 Partner WOD

Warm Up
2 sets
OH KB carry x 50 feet each side
Suitcase carry x 50 feet each side
Turkish get ups x 2 each side
KB OH squats x 5 each side
 



Mobility
1. press and stretch x 5 reps with empty barbell
2. thoracic extension x 30 seconds- on box
3. Xiaopeng circles x 5 each direction

WOD
"16"
with a partner- divide and conquer 
20:00 AMRAP
16 burpee box jump overs 30/24"
16 box jumps 24/20"
16 clusters  135/95  115/75  95/65
16 bar muscle ups/ chest to bar pull ups/ pull ups
16 deadlifts  135/95  115/75  95/65

11.14.2022

Warm up
2 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats


Mobility
deep squat plate hold x 45-60 seconds
banded ankle stretch x 30 seconds each side
5 each side slow pause Cossack squats



Strength
back squats
"The Pressure Cooker"
AMRAP 10:00
perform back squat doubles @ 80%


WOD
"I'm Over It"
Every 2:30 x 4 sets
row 15/12 cals row or 11/8 cals
8 burpee box jump overs 24/20"
max power cleans in remaining time
rest 1:00

set 1- 95/65 75/55 65/45
set 2- 135/95 95/65 75/55
set 3- 155/105 135/95 95/65
set 4- 185/125 155/105 115/75

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

06.04.2022 Partner WOD

Warm Up
2 sets
200m run or row
10 barbell good mornings
10 each side plank shoulder taps
5 box jump/step downs
5 narrow stance or feet together squats




WOD

Partner WOD
"You go, I go"
8:00 AMRAP
5 deadlifts 185/125 135/95 115/75
5 burpee box jump overs 24/20"
10 lunges or pistols

Rest 2:00

12:00 AMRAP
2 wall walks
8 single arm devil's press 50/35 35/20
12/10 cals bike

02.28.2022

Warm Up
8:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds

*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans


WOD
"Save It"

8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups

immediately following the AMRAP

take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster