09.29.2023

Strength
Front Squats
5 x 5 reps
1 tempo front squat @ 3211 + 4 front squats @ 75-80%
 
WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges  50/35  35/20
10 burpee pull ups
20 crossovers or speed steps
 

09.15.2023

Strength
3 sets
A. barbell hip thrusts x 15 reps @50% DL max
B. Cossack squats x 8/side- add weight if you can
C. contralateral suitcase box step downs x 8/side
https://youtu.be/BrhQNNw7D4Y?si=mu9RGKNZK8tIoHQW



WOD
"Jump Ball"
11:00 AMRAP
10 wall balls 20/14
5 box jumps  24/20"
1,2,3,4... burpee pull ups
keep adding reps of burpee pull ups until time expires

02.25.2023 Open 23.2

23.2A:
Complete as many reps as possible
in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each
round.
23.2B begins immediately upon
completing 23.2A

23.2B begins immediately upon
completing 23.2A.
23.2B:
Athletes will have 5 minutes to
establish:
1-rep-max thruster (from the floor)
Time cap: 5 minutes

10.15.2022 Partner WOD

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell power cleans
5 barbell strict press
200m row/ski or bike

Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.


WOD
"Small Pieces"

with a partner for time
split the wod however you want in any order
120 power cleans 135/95 115/75 95/65
90 box jumps 24/20"
60 burpee pull ups -use a box to jump for the pull up to scale
30 C2B pull ups or banded strict pull ups

04.26.2022

Warm up
2 sets
20 each direction banded walks
100 feet mixed KB carry
10 dual KB push press
10 dual KB squats

Primer
A. banded bicep curls - accumulate 75 reps- stand on the band and curl it.

B. Isometric pull up hold x max effort
-pull as low as possible, elbows slightly back, knuckles over bar (strong grip), engage shoulder muscles, hands just outside of shoulders, pull down on rig, hollow body

*you can move between sets of these exercises until you have 3 rounds of the isometric pull up holds completed and the 75 reps of banded curls. If you can't hold for more than a few seconds on the pull up, use a box to help with a "toe-assist" so you can accumulate more time under tension.





"Only Frans"
For Time:
12-9-6
Thrusters 95/65 75/55 45/35
Pull Ups

[Rest 2 Minutes]

9-6-3
Thrusters 115/85 95/65 75/55
3-2-1 Rope Climbs

[Rest 2 Minutes]

6-3-1
Thrusters 135/95 115/75 95/65
Burpee Pull Ups or bar muscle ups

04.13.2022

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




Lats to Fly
3 sets
A. standing banded hollow IYs x 15- stand in hollow, rib tucked, squeeze butt. Keep the wrists straight (no extension). Pull up into the I then to Y keeping the rib down! (no arching)

B. Landmine meadow rows x 6 per side



Strength
A. snatch balance 5 sets of 3 reps building load to 70-75%- work on speed under the bar
B. hang squat snatch + snatch @ 75% x 3 sets

WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits

01.23.19

Warm Up
Rowling- You get 5 tries to row to a perfect 100m. No short pulls- all pulls need to be full extension. The rower must stop completely to get your score. Perform 2 burpees for every meter over or under the perfect 100!


Squat Mobility warm up- https://www.instagram.com/p/BsRGyUeH-po/

1. quadruped rock back x 10
2. quadruped knee extensions x 10
3. alternating single leg RDLs x 10 each side
4. hand assisted squats- hold on to the rig x 10
5. goblet squats- slow down, fast up tempo x 10
6. banded pull thrus x 10
7. seated box jumps x 10



Skill: front squats- tempo
3 second descend
3 second pause
1 second up
3 sets of 4 reps heavier then last time (1/11/19)


Primer for pull ups or bar muscle ups
Establishing the hollow position-

1. https://www.instagram.com/p/BnnY5gnBCQa/
  Use a band with both feet in it and while pushing against the bar, pull yourself into a hollow position.

2. https://www.instagram.com/p/BpvuKp-h50f/
Use a band with both feet in it and push away into the hollow and then pull up, getting chin over the bar
And on this video (2nd drill shown)- use a box under the rig. Hang in the active hang position. While pushing against the bar to the hollow, move your feet up the box. Hold the hollow, then return to active hang.

3. https://www.instagram.com/p/Boc8hJnhTsc/
Use a racked barbell with bands and perform the banded bar muscle up drill. Your only job is to keep your arms straight.

WOD- this is a heavier wod with small reps and high skill level
For Time
1 DB devil's press + 1 burpee pull up or burpee bar muscle up
2 DB devil's press + 2 burpee pull ups
3 DB devil's press + 3 burpee pull ups
4 DB devil's press + 4 burpee pull ups
5 DB devil's press + 5 burpee pull ups

* go a little bit heavier on the DBs since the reps of small
**go with seated pull ups from a racked barbell
*** devil's press is a burpee with hands on the DBs then you get up and swing the DBs between the legs and press then up overhead.