10.26.2023

Strength
3 sets
A. Barbell bench press x 8 reps 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
 


WOD
"Material World"
13:00 AMRAP
10 single DB box step ups  50/35  35/20   24/20"
8 burpee over bar
6 deadlifts  225/155  185/125  155/105

08.23.2023

Strength
Test out max back squat


WOD
"Sprint Test"
12-9-6
front squats 155/105
burpee over bar

08.01.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
A. 3 sets of 3 reps snatch balance- build load with good form
B. Overhead squats
5 sets of 3 reps building from 60% of your snatch max

WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar

10.18.2022

Warm Up
2 sets
30 banded pull aparts
4 each side perfect stretch
10 each side single arm DB high pulls
5 inchworms




Squatober
Single leg glute bridges x 15 each side
Hip airplanes x 8 each side
deep squat hold with plate x 1:00

Back squats
warm up: 3 sets of 4 reps @ 60, 70, 80%
The Stairway to Srongville
goal is to complete all steps @85%
2-3-4-5 reps



WOD
"Boots On"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
*record your splits*

09.28.2022 Partner WOD

Warm Up
2 sets
Run 200m
20 steps DB death march
5-7 reps scap push up to downdog
5-7 reps each side Cossack squats


Strict September
2 sets of 20 pull ups
divide into sets- assist your pull up for larger sets
add weight if you need to make it more challenging



WOD
"Safety"
with a partner
17:00 time cap
100 cals bike
100 single arm devil's press 50/35 35/20

100 cals row
100 burpee over bar

remaining time max reps strict hspu

Accessories
3 sets
A. hamstring curls x 20 reps
B. suitcase carry x 50 feet each arm
C. pallof press x 15 each side

05.10.2022

Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions

2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold



Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/

Strength
A. 5 sets of
2 snatch push press + 2 OHS
start at 40% your 1RM snatch and build over 5 sets

B. snatch balance
5 sets of 2 reps build load from 60% 1RM snatch

WOD
"Fear the Deer"
4 sets of 4:00 EMOM
you keep adding to each minute and if you fail, you just start the next minute, don't cut reps
min 1- 5 power snatch 95/65 75/55
min 2- 5 power snatch + 5 TTB
min 3- 5 power snatch + 5 TTB + 5 thrusters
min 4- 5 power snatch + 5 TTB + 5 thrusters + 5 burpee over bar

03.15.2022

Warm Up
2 sets
8 yoga push ups
8 prone snow angels
8 scap pull ups
8 box jump, step downs
1 *Barbell Complex



*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



Mobility

A. banded ankle stretch x 30 seconds each side

B. banded lat stretch x 30 seconds each side

C. 3 each side inchworm + spiderman walk



Strength
1 hang power clean + 1 power clean + 1 jerk
set 1-2 @ 60%
set 3-4 @ 70%
set 5-6 @ 80%

WOD
"On Repeat"
12:00 EMOM
min 1- 1 burpee over the bar + max power cleans
min 2- 2 burpees over the bar + max power cleans
min 3- 3 burpees over the bar + max power cleans
all the way to min 12- 12 burpees over the bar + max power cleans

RX 185/125
INT/Masters 155/105
SC 115/75