workout of the day
11.21.2023. Member of the Month
WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side
WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side
07.10.2023
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%
B. 3 sets of power clean + clean + jerk @72-78%
C. 5 sets of
clean + jerk @82%+
build load while maintaining form
Strength
Tempo front squats
5 sets of 5 reps @ 60% with tempo 2211
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%
B. 3 sets of power clean + clean + jerk @72-78%
C. 5 sets of
clean + jerk @82%+
build load while maintaining form
Finisher- 3 sets, you pick load
A. KB halo + Cossack x 8 on right and 8 and left
B. KB swing to a goblet hold, then curtsy lunge x 8 each side
06.14.2023 Girl WOD Nancy
WOD
"Nancy"
5 rounds for time
Run 400m
15 overhead squats 95/65
Strength
try 3 sets of the complex as warm up
then 8 sets
every 2:00
clean lift off with 2 second pause at knee
power clean
power jerk
set 1-3@ 75%
set 4-6 @75-80%
set 7-8@ 82+%
WOD
"Nancy"
5 rounds for time
Run 400m
15 overhead squats 95/65
04.21.2023
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
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
04.06.2023
WOD
"Shuttle Run Grace"
5 rounds for time
6 clean & jerk 135/95
4 shuttle runs -25 feet out and back=1 rep
Wendler Week 4- deload
Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Lifting Day
A. 2 x 3 hang power cleans + 3 front squats @ 60%
B. 3 x 2 hang power cleans + 2 front squats @ 70%
C. Every 2:00 for 6 sets
1 squat clean- build load
WOD
"Shuttle Run Grace"
5 rounds for time
6 clean & jerk 135/95
4 shuttle runs -25 feet out and back=1 rep
03.17.2023
WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20 20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build
2 sets with an empty barbell
5 clean grip RDLs
5 tall muscle cleans
5 front squats
5 strict press
Strength
A. 3 sets of 3 hang clean @ 50%
B. 3 sets of 1 power clean + hang clean + clean @ 60%
C. 3 sets of 1 power clean + clean @70%
D. 3 sets of 2 clean pulls @90+%
WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20 20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build
02.02.2023
WOD
"Pirate Flag"
15:00 EMOM
min 1- 10 cals row + 5-8 wall balls 30/20 20/14
min 2- 100 feet sandbag bearhug carry 100/70/50
min 3- 4 power cleans @70-75% max power clean
Warm Up
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex
Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans
Strength
A. 4 x 2 reps hang clean
1- 65%
2- 70%
3-4 @ 75%
B. 4 x 1 rep clean
1-2 @ 80%
3-4 @ 85%
C. 3 x 2 reps clean pull @ 90-95+%
WOD
"Pirate Flag"
15:00 EMOM
min 1- 10 cals row + 5-8 wall balls 30/20 20/14
min 2- 100 feet sandbag bearhug carry 100/70/50
min 3- 4 power cleans @70-75% max power clean