10.25.2023

Strength
6 sets of clean lift off + clean & jerk @ 75-85%

WOD
"Salt Water"
EMOM 24:00
min 1- 3 reps heavy power cleans @ 75-85% your max
min 2- 3-8 reps strict HSPU  or piked box HSPU
min 3- 13/10 cals bike
min 4- rest

06.14.2023 Girl WOD Nancy

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

06.06.2023

Strength
Clean & Jerk
A.  every 2:00 for 16:00- take 3 sets as warm up weights then complete the 8 sets
clean lift off with pause @ knee
clean pull
power clean
power jerk
set 1-3@ 70-75%
set 4-6@ 75-80%
set 7-8@ 80%+


WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken

07.12.2022

Warm Up
2 sets
Run 200m
10 heels elevated squat
10 each side calf raises
4 each side perfect stretch
20-30 second hollow hold



Mobility
banded ankle stretch x 30 seconds each side
90/90 hip rotations x 30 seconds
standing forward fold to feet together squat hold- 10 second hold on each x 3 sets



Strength
A. 5:00 EMOM 1 front squat @ 75%


B. Every 2:00 for 16:00
clean lift off with a pause at knees + power clean + power jerk
build to today's heavy over 8 sets



WOD
"Leia"
AMRAP 10:00
Run 200m
9 C2B pull ups or 9 kipping pull ups or 5 strict pull ups
6 HSPU or piked box hspu

08.02.2021

Deload week

Warm Up
Run 200m
6 inchworms
20 calf raises
Run 200m
15 clean grip RDLs with empty barbell
15 glute bridges


Strength
Every 1:30 for 3 sets
2 clean lift offs + 1 power clean @ 65-70%

Every 2:00 for 6 sets
1 power clean + 1 jerk @ 70% and build


WOD
"The Pretender"
Easy flow to this
3 sets
2 rounds in 4:00 then Rest 1:00
10 squat cleans 95/65
5 bar facing burpees
10 TTB or hanging knee raises

Complete 2 rounds of work in the 4:00 interval, rest with whatever time remains in the 4:00 plus everyone rests for entire 1:00 between sets

06.08.2021

Warm Up
3 rounds
200m run
10 Jefferson curls
5 yoga push ups


Mobility: shoulders
wall slides x 15
foot elevated down dog stretch x 30 seconds
prone band OH reach x 10
https://www.instagram.com/p/CPkCxtcHo1G/?utm_source=ig_web_copy_link


Strength
A1. 6 sets
clean lift off + power clean + jerk
build load starting at 60%

A2. 3 sets of 2 reps clean pulls @90-95%

WOD Primer: 5:00 EMOM
perform at or close to wod weight
1 clean pull
1 power clean
1 hang power clean
1 front squat


WOD
"Short Street"
4 rounds for time
5 strict handstand push ups
10 power cleans 135/95
15 TTB

01.16.2020

Warm Up
10/8 cals bike or row
25 feet perfect stretch walk
10 bird dogs each side
10 ankle pulses each side

10/8 cals bike or row
5 deep squat progressions
10 2-legged pistols with a 2 second pause at the bottom
25 feet Samson stretch


Burgener Warm up   https://www.instagram.com/p/Bw1rOjbgILs/ 
 
 
 with empty bar or PVC
1. jump and shrug 
2. jump and shrug + high pull 
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

Skill: cleans

Perform 3 sets of 2 reps clean lift off + power clean
50%, 55%, 60%

then...
6 sets of clean lift off + power clean
build in load 



WOD
For Time
1 round
Row 800m
80 DUs
21 hang power cleans 135/95    115/75    95/65

2 rounds
Row 400m
40 DUs
15 hang power cleans

3 rounds
Row 200m
20 DUs
9 hang power cleans
*in case you need to convert to bike cals:  https://www.instagram.com/p/B53GCJ5lM1y/