04.21.2023

Barbell Warm Up 1-2 rounds
3 reps each 
1. clean grip RDL
2. hang muscle cleans
3. front squats
4. push jerks
5. power clean and jerk
 
 
Strength
A.  3 sets of 1 hang clean + 1 clean + 1 jerk @ 70%
B.  6 sets of 1 clean + jerk @75-80%
C. 3 sets of 2 clean pulls @ 90-100%

WOD
Frantastic
15-10-5 
thrusters 115/80  95/65  75/55
chest to bar pull ups or pull ups

Rest 2:00

15-10-5
thrusters 95/65  75/55 45/35
pull ups or ring rows

04.15.2023 Partner WOD

snatch warm up with empty barbell- 5 reps each
1. slow overhead squats
2. sots press to standing
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
 
WOD
"Throwdown"
with a partner- one work, one rest
For Time
100 cal row
60 TTB or hanging knee raises
50 shoulder to overhead  135/95  115/80  95/65
40 chest to bar pull ups/ pull ups/ring rows
30 power snatch
20 bar muscle ups or chest to bar 
10 thrusters

03.18.2023 Partner WOD

 
 
WOD
"Individual Medley"

Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155  185/125  135/95

Rest 3 minutes

20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk  135/95  115/75  95/65

Rest 3 minutes

10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95  115/75  75/55

12.31.2022

Warm Up
2 sets

2:00 cardio choice
5 yoga push ups
10 hip airplanes
10 deep squat progressions
30 second deep squat hold
 

 
Mobility
A. banded face pulls x 20
B. PVC Cuban press x 10
C. squat Y's x 5 each side

D. banded good mornings x 20 reps

 

 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Happy New Year 2023!

For Time
10 deadlifts
9 power cleans
8 power snatches
27 Toes to bar - sub hanging knee raises
95/65  75/55  45/35

And then,
8 deadlifts
7 power cleans
6 power snatches
21 Pull ups - sub ring rows
115/75  95/65  65/45

And then,

6 deadlifts
5 power cleans
4 power snatches
15 Chest to bar - sub pull ups- banded

 135/95  115/75  75/55

And then,
4 deadlifts
3 power cleans
2 power snatches
9 Bar muscle ups- sub strict pull ups or ring dips
155/105 135/95 95/65

12.10.2022 Partner WOD

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 front squats
3 push press

3 x burpee + 2 broad jumps
*start with empty bar and only go light loads thereafter



WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off

Recommended Weights
115/85 95/65 75/55

Part Two

at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two

11.12.2022 Partner WOD

Warm Up
300m row
thoracic flow
then
60 seconds plank hold- moving in slow circles to warm up wrist/shoulders
5 scap push ups + 5 push ups
3 wall walks
4 each side single leg squats with support

Shoulder warm up
3 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each


WOD
"Ringer"
with a partner- partition as desired
For Time
150 wall balls 20/14
300 DUs or 600 singles
30 ring muscle ups or 60 C2B pull ups

11.09.2022

Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#


Mobility https://www.instagram.com/p/CdbFHUIAKJW/
A. DB windmills x 5 each side
B. DB overhead carry x 100 feet each side
C. DB supine press and roll to the side



Clean warm up
3 sets of 3 reps each- empty bar and then light load on rounds 2 & 3
1. muscle clean to front squat
2. tall clean
3. clean from the power position




WOD
"One More Round"
30:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 3 bar muscle ups or 3 chest to bar pull ups or 3 pull ups