11.07.2023

Strength
DB bench
3 sets of 6-8 reps @ RPE 7/10
3 sets of 10-15 banded tricep push downs



WOD
"Cluster F*ck"
time cap 15:00
for time
10 clusters 95/65
10 bar facing burpees
8 clusters 115/80
8 bar facing burpees
6 clusters 135/95
6 bar facing burpees
4 clusters 155/105
4 bar facing burpees
2 clusters 175/120
2 bar facing burpees

10.27.2023

 Strength
A. Deadlifts 
10 reps @ 55%
8 reps @ 65%
6 reps @ 70-75%
4 reps @ 78-82%
2 reps @ 85-88%

B. between sets of deadlifts, complete 20 feet of standing hand over hand sled pull

WOD
"Barbell Love"
4 sets of 
12 shoulder to overhead
6 front squats
3 clusters
Rest 1:00
115/85   95/65  75/55

09.05.2023

Strength
Deadlifts 
8 sets of 2 reps @83%
between sets complete one of the following
A. 2 sHSPU
B. 1 wall walk
C. 25 feet handstand walk
 
WOD
"What a Cluster"
for time
15-12-9
clusters 95/65  75/55 45/35
30-24-18
V-ups

03.02.2023 Some partner work

 
 
Primer- with a buddy
bike 100 cals
one person bikes while the other carries a heavy sandbag.  Record distance traveled and the time to bike 100 cals
then

 
 
WOD- individually 
"Austin Powers"
5 rounds for time
10 hang power cleans
8 shoulder to overhead
6 front squats
4 clusters

115/75   95/65  55/45

02.11.2023 Partner WOD

Warm Up
2 sets
OH KB carry x 50 feet each side
Suitcase carry x 50 feet each side
Turkish get ups x 2 each side
KB OH squats x 5 each side
 



Mobility
1. press and stretch x 5 reps with empty barbell
2. thoracic extension x 30 seconds- on box
3. Xiaopeng circles x 5 each direction

WOD
"16"
with a partner- divide and conquer 
20:00 AMRAP
16 burpee box jump overs 30/24"
16 box jumps 24/20"
16 clusters  135/95  115/75  95/65
16 bar muscle ups/ chest to bar pull ups/ pull ups
16 deadlifts  135/95  115/75  95/65

10.27.2022

Warm Up
2 sets
10 KB swings
5 inchworms
10 MB chest passes to wall
10 MB OH passes to wall
10 each side banded pallof presses





Strength
"stairway to strongville"
bench press
3 sets of 4 @60,70,80% as warm up
complete the steps at 85%
2-3-4-5 reps
You should take 2-3:00 rest between steps



WOD
"Golden Retriever"
3 rounds for time
400m run or row
15 hang power cleans
10 jerks
5 clusters
Suggested weights

95/65 75/55 55/45

10.05.2022

Warm Up
2 sets
1:00 jumping rope
10 each side MB lateral throws
10 MB chest passes
10 empty barbell muscle cleans



Squatober
A. banded ankle stretch x 30 seconds
B. slow air squats x 30 seconds
C. touchdown squats x 10/side
https://www.youtube.com/watch?v=Nj6c9ELsquY


Strength
Strict Press
6 x 3 reps @75%


WOD
"Double Chocolate Brownie"
21:00 EMOM
min1- 15/10 cals bike
min2- 14 single DB box step ups 24/20"
min3- 6 clusters 115/75 95/65 75/55