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

02.02.2023

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

11.28.2022

Warm up
2 sets
200m row
plank to pike opposite hand to toe touch x 5 each side
touchdown squats x 8 each side
plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en



Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps




Strength
back squats
unbroken sets for speed
3 reps @ 50-60-65-70%

then...
5 sets of
clean pull + squat clean & jerk
set 1-2 @65%
set 3-4 @ 70%
set 5 @ 75%

WOD
"Royal Flush"
For Time
5-7-9
power cleans 135/95 95/65 75/55
bar facing burpees
thrusters 135/95 95/65 75/55
bar facing burpees

10:00 time cap

10.06.2022

Warm Up
2 sets
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side perfect stretch


Mobility
A. front rack banded stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side
C. prone swimmers x 10 reps

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.



Strength
6 sets of clean pull + hang clean + clean
set 1-2 @60%
set 3-4 @65%
set 5-6 @ 70%




Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/



WOD
"Ice Cream Sundae"
6 rounds for time
3 clean & jerk 155/105 135/95 115/75
2 deadlifts 155/105 135/95 115/75
100m run
1 round of Cindy

*Cindy= 5 pull ups + 10 push ups + 15 air squats

09.16.2022

Warm Up
2 rounds
Run 200m
goblet squat eccentric isometrics x 6- take 5 seconds to descend, 2 second pause at the bottom
KB leg lift overs x 10 each side
then...
5 sets of the following complex
4 shoulder taps
3 push ups
1 inchworm + perfect stretch each side



Mobility
A. front rack stretch x 30 seconds each side
B. calf eccentrics x 10 each side
C. tib raises x 30seconds
D. wall slides x 30 seconds


Strength
cleans & jerk
A. 4 sets of 2 reps of the complex: clean pull + below the knee clean @ 50% https://youtu.be/VF-hqxyLly4

*when you slide down to below the knee, PAUSE, make sure your weight is balanced over the whole foot, then PUSH through the floor to get momentum on the barbell. We do NOT want to pull the bar up with our arms even though it's light

B. 4 sets of 2 reps of the complex: push press + push jerk@ 55%



WOD
"Get Faster"
1200m run- 3 times around the building
then
15-12-9
bar facing burpees
push press 115/85 95/65 75/55

immediately into
9-6-3
strict pull ups
power cleans 155/105 135/95 115/75

05.17.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
2 sets
landmine RDL x 8 on the right

10 hang muscle cleans

landmine RDL x 8 on the left

5 tall cleans




Strength
A. 6 sets of
1 hang clean + 1 tempo front squat @ 3011
start at 60% and build load with good squat form

B. clean pull + 5 second eccentric lowering
3 sets of 2 reps @ 85% 1RM clean

Primer for HSPU
practice kicking up to the wall
2 sets
1. handstand shrugs x 10 reps
2. handstand marches x 5/side


WOD
"Professor X"
5 rounds for time
50m sled push- keep it light or empty- to pylon and back
12 HSPU
8 power cleans 135/95 115/75 95/65

04.25.2022

Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex
3 hang muscle clean
3 hang power clean
3 power clean


Strength
2 power cleans + 2 hang power cleans
set 1 @ 60%
set 2 @ 65%
set 3 @ 70%
1 power clean + 1 hang power clean
set 4 @75%
set 5 @75%


Clean Pulls
2 sets x 3 reps @ 75-80%
4 sets x 3 reps @ 90-110%
https://youtu.be/VF-hqxyLly4


WOD
"Fast 8"
AMRAP 8:00
40 DUs or 80 SUs
12/10 cals bike or row
10 burpee box jump overs 24/20"