09.19.2023

Strength 
Deadlifts
6 sets of 1 rep @85%
between sets complete a gymnastics drill of choice

WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35  35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups

03.25.2023

Primer- 2 sets
DB lat pull overs x 10
banded lat pull downs with PVC x 20
inchworms x 5
 then
 
2 sets- empty bar then add load
3 clean grip RDLs
3 hang power cleans
3 front squats
3 strict press

 
 
WOD
"What's Free?"
with a partner- you go, I go style
20 rounds for time
3 bar muscle up/ 3 C2B pullups/ 3 pull ups
6 thrusters 95/65  75/55 
9 bar facing burpees
200m row
*you can start your round when your partner is on the rower

03.26.2022 Partner WOD

Warm Up
10:00 continuous movement
10 steps each side DB death march
15 narrow stance squats
10 each side DB RDLs
5 each side DB strict press
30 second deep squat hold



Primer- 2 sets- empty barbell, then light load
3 clean grip RDLs
3 hang power cleans
3 front squats
3 strict press
3 air chair swings or kip swings
20 second handstand hold



WOD
"Blueberry"
with a partner
6:00 AMRAP
12 deadlifts 155/105
6 pull ups
6 cals bike

6:00AMRAP
9 front squats 135/95
4 C2B pull ups
6 cals bike

6:00 AMRAP
6 S2OH 115/85
3 bar muscle up
6 cals bike

06.24.19

Dynamic Mobility, Activation and Warm-Up
T-Spine Stretch on a bench x 30 secondsProne PVC Pipe Pass Thrus x 15 reps

and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility:
Two sets of:
5 Banded Y Raises
5 Banded T Raises
5 Banded I Raises
Rest as needed

A.
EMOM 6:00
Snatch Lift-Off + Snatch

Sets 1-3: 70%
Sets 4-6: 75%


WOD
For Time
4 Rounds
10 power snatch 115/75 95/65 75/55
10 bar facing burpees
Rest 2:00
3 Rounds
400m Run

15 C2B pull ups/15 pull ups/ 15 ring rows

12.18.18

Warm up

400m row/bike
10 hang muscle snatch- empty bar
10 dead bugs
300m row/bike
10 hang power snatch - empty bar
10 2- legged pistols keep knees and feet together as you squat
200m row/bike
5 air chair swings
5 ttb



Mobility: postural exerciseshttps://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises

Then...

External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side



Skill: snatch

8 sets of 1 rep power snatch + 1 rep hang power snatch
(Perform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)
set 1-2 @ 60%
set 3-4 @ 65%
set 5-6 @ 70%
set 7-8 @ 75%

then...
Snatch balance- from a rack
3 sets of 1 rep @ 70-80% 1 RM

WOD
13:00 AMRAP
3 Bar muscle ups- sub bmu drill on a racked bar with bands doing either the hip drive only or the full movement. https://www.instagram.com/p/BrGrPBAhqpz/
14 DB snatch 50/35 35/20
5 C2B pull ups- sub 3 inverted ring rows
14 DB snatch
8 TTB sub tuck ups or v-ups

07.07.18

Make up Strength/Skill WOD: Teams of 3

Buy In: 6:00 AMRAP- one teammate must complete a round before tagging off

thrusters x 5 reps 135/95 95/65 65/45

c2b pull ups/ pull ups/ ring rows x 5 reps

immediately into

15 x 20m (10m out/ 10m back) shuttle sprints- tag off your teammate 3 rope climbs- each teammate does one climb or 2 x up/downs

9 x 20m (10m out/10m back) shuttle sprints 3 rope climbs

Cash Out: 6:00 AMRAP- one teammate must complete a round

thrusters x 5 reps 115/75 75/55 55/35 pull ups/ ring rows/ jumping pull ups x 5 reps

01.20.18 'Seven Deadly Sins'

Red Bull Crashed Ice Viewing party and potluck tonight at 6pm.  Family friendly.  Bring a dish to share.

Make up Strength/Skill

WOD: Seven Deadly Sins 10 C2B pull ups 20 TTB 30 Deadlifts 185/135 100 DUs 30 Box jumps 24/20" 20 Burpees 10 Power cleans 185/135