workout of the day
11.24.2023
WOD
Two Cheers for Thanksgiving
For Time
10 calories
2 clean & jerks 135/95 115/75 95/65
10 cals
3 burpee box jumps 24/20"
2 clean & jerks
10 cals
4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat
WOD
Two Cheers for Thanksgiving
For Time
10 calories
2 clean & jerks 135/95 115/75 95/65
10 cals
3 burpee box jumps 24/20"
2 clean & jerks
10 cals
4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat
10.14.2023. Partner WOD
WOD
"Fancy Pants"
with a partner- You Go, I Go by rounds
12 rounds for time (6 each person)
2 bar muscle up or strict pull ups
3 power cleans 185/125 155/105 115/75
4 pistols or a progression for pistols
8 burpee box jumps 24/20"
100m run
Primer
5:00 EMOM
2 power cleans build load from 55-60%
WOD
"Fancy Pants"
with a partner- You Go, I Go by rounds
12 rounds for time (6 each person)
2 bar muscle up or strict pull ups
3 power cleans 185/125 155/105 115/75
4 pistols or a progression for pistols
8 burpee box jumps 24/20"
100m run
12.19.2022 Member of the Month
WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"
Warm Up
2 sets
2:00 cardio
10 steps DB death march
*4-point hops x 7 per leg
10 reps DB high pulls
5 wall slides
Strength
3 sets of
A. landmine RDLs x 6 each side @31X1
B. landmine bent over rows x 6 each side @31X1
then
3 sets of
C. 5 ring rows- hardest possible
D. 15 feet handstand walk or 25 feet scooter walks
WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"
11.19.2021
WOD
"Fluffy"
AMRAP 10:00
keep adding 1 rep each round until time expires
1 push press 95/65 75/55 45/35
1 burpee box jump 24/20"
2 push press
2 burpee box jump
3 push press
3 burpee box jump
Warm up
2 sets
cardio 400m
5 barbell strict press
5 barbell back squats
3 each side perfect stretch
10 bird dogs
Mobility
front rack stretch x 30 seconds
xiaopengs x 5 each side
wrist stretches- check the video
https://www.instagram.com/p/CTXXfvVAJMg/
Strength
strict press
5 sets of 2 reps@ 80-85% 1 RM
then...
3 rounds
A. Suitcase curtsy squats @2020 x 10 each side https://youtu.be/0SXeK4CeEAQ
B. Low Cossack squats w/weight in the front rack if you can @ 2020 x 6 each side https://youtu.be/erxZ6kTVPP0
C. Jumping lunges x 20-24 total OR box jumps x 10 reps OR weighted step ups x 7 each side
WOD
"Fluffy"
AMRAP 10:00
keep adding 1 rep each round until time expires
1 push press 95/65 75/55 45/35
1 burpee box jump 24/20"
2 push press
2 burpee box jump
3 push press
3 burpee box jump
06.09.2021
WOD
"This Will Be Your Year"
10 rounds for time
2 burpee box jumps 24/20"
4 pull ups or 2 bar muscle ups
6 front squats 115/85 95/65 75/55
100m run
Rest 30 seconds after set 2,4,6,8
record total time
Warm Up
3 sets
30 second wall sit with band abductions
6 curtsy step downs/leg
10 alternating KB gorilla rows @slower descend
Strength: body composition
3 sets
A1. half kneeling bottom up kettlebell press x 8/side @2X10
A2. alternating box step ups with weight x 8/side
then..
Box Squats- front squat
@21X1, 5,5,5,5 (add load with each set and finish at 90% perceived effort, not your 90% all time max)
Rest 1-2:00 after each set
WOD
"This Will Be Your Year"
10 rounds for time
2 burpee box jumps 24/20"
4 pull ups or 2 bar muscle ups
6 front squats 115/85 95/65 75/55
100m run
Rest 30 seconds after set 2,4,6,8
record total time
10.10.2020 Partner WOD
WOD
"Jump Around"
30 Minute AMRAP with a partner
40 Thrusters
20 Box Jumps 24/20
40 Clean and Jerk
20 Burpees
40 Power Snatch
20 Burpee Box Jumps 24/20
*One Partner works while the other rests
**Break up reps however you and your partner choose
Barbell Recommendations
Advanced 95/65
Intermediate 75/55
Scaled 65/45
Warm Up
2 rounds
20 elbow to tall plank
10 walking spiderman lunges (5 each side)
5 yoga push ups
Mobility https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog to plank x 5
2. Down dog single leg reach (scorpion) x 5 each/side
3. Down dog toe tap x 5 each/side
4. Half kneeling push forward + sidebend + rotate x 3 per side
5. Half kneeling halo x 3 per side
Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall cleans 2",4",6" full squat
WOD
"Jump Around"
30 Minute AMRAP with a partner
40 Thrusters
20 Box Jumps 24/20
40 Clean and Jerk
20 Burpees
40 Power Snatch
20 Burpee Box Jumps 24/20
*One Partner works while the other rests
**Break up reps however you and your partner choose
Barbell Recommendations
Advanced 95/65
Intermediate 75/55
Scaled 65/45
09.26.2020 Hero WOD 'Wes'
“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
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
child's pose with shoulder variation x 30 seconds
child's pose with arm lift offs x 8 each side
thread the needle to thoracic rotation x 8 each side
deadbugs x 10 each side- slowly
Burgener Warm Up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat
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