03.30.2023

Overhead prep 
2 sets100 feet per exercise 
1. Bent Arm Waiter Walk: Maintain tension in the lats instead of the bicep. If you struggle getting the upper back and lats tight before you jerk, this can help! 
 
 2. Straight Arm Waiter Walk: Extend through the shoulder and push up into the plate as hard as you can. Elbow should be locked out.
 
 3. Suitcase Carry- Stand up tall by maintaining a tight upper back and 360 degree pressure in the core to keep the weight from pulling you sideways. This is a great unilateral core exercise that also requires you to keep the lats tight.
 
 
 
 
 
Strength
Wendler week 3
Bench press
5 reps @ 75%
3 reps @ 85%
1+ reps @95%


Cardio Craze
For Time
500m row
30 burpees over the erg
500m row
20 burpees over the erg
500m row
10 burpees over the erg
500m row
 
Oh My Core
3 sets
75 feet heavy farmer carry
1:00 forearm plank hold
1:00 rest

12.12.2022

Warm Up
Cardio 3:00
3 sets
10 each side single leg deadlifts
20-30 second hollow hold
60 seconds suitcase carry- heavy (30 seconds each side)




Strength
Deadlifts
10-8-6-4-2
60-65-75-80-85%

Accessory Set
3 rounds
A. DB rows x 8/side
B. barbell bicep curls x 15
C. banded tricep extensions x 15


WOD
"Oh My Core"
For Time
2 rounds
50 abmat sit ups
50 TTB or hanging knee raises
rest 3:00

09.23.2021

Warm up
3 sets
30 seconds single unders
8 barbell good mornings
20 seconds hollow rocks
8 barbell Kang squats


Barbell warm up
3 reps of everything
high hang clean extension
high hang clean high pull
high hang power clean
high hang squat clean
repeat all movements from the hang position

complete 3 reps of the following
strict press
push press
push jerk
split jerk


Strength
A. push jerk behind the neck in split
5 sets of 5 reps- light weights
2 seconds pause in the catch position

B. 5 sets
1 power clean
3 push jerks
65-70%

C. 5 sets

1 clean & jerk @70-80%

WOD

"Run Free"

sled pull sprints

3 rounds

starting at the small dumpster- behind our normal start line

sprint with your sled- about 30 seconds to the fence

return the sled to the start by reverse dragging it back

women add 20# to the sled

men add 50# to the sled

Rest about 2:30-3:00 between rounds


Core
10-8-6-4-2
dual DB/KB leg lowers
Dual DB/KB Turkish sit ups
dual DB/KB flutter kicks x 2

05.20.2021

HOT START -Warm up

3 rounds -

warm up / increase pace per round:

200m run

10 Alt Cossack Squats/leg

10 empty barbell power cleans

15 Anchored Feet Sit Ups

Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4
open book stretch x 4/side
Cuban Press x 10



Strength: cleans
6 sets
every 2:00 complete
1 power clean
1 hang power clean
1 front squat
1 jerk
start at 55-65% and build load


WOD
"Clean Up"

For Time
100 DUs
40 TTB
20 power cleans 155/105 115/75 95/65
10 OHS 155/105 115/75 95/65

Post WOD
Core https://www.youtube.com/watch?v=FPQijHrVmnw&t=234s
2 sets of
Tuck-Up x 10 reps
V-Up x 10 reps
Candlestick Raises x 10 reps
One Arm/One Leg Plank x 10 reps
Hand Plank Knee-To-Armpit x 10 reps
Low Push-Up Hold x max effort
Rest as needed

06.10.2020

Warm Up
2 rounds
14 steps shuffle each direction
5 each side perfect stretch walk
5 inchworms + push up
10 deep squat progressions



Mobility
A. child's pose x 30 seconds
B. child's pose with arm lift offs x 8/side
C. t-spine rotations x 8/side
D. table top hold x 30 seconds


WOD
"Half Bad"
6 rounds
2:00 AMRAP 1:00 Rest
pick up where you left off
2 hang squat cleans
4 front squats
6 thrusters
8 burpees

**barbell 95/65 or one or two DBs

Core Finisher
4 rounds:
15 seconds star plank hold per side
30 seconds rest

01.03.20

Warm Up
200 m bike or row
5/side lateral box step ups
10 hip bridges- feet on top of box
5/side Cossack squats
200m bike or row
20 shoulder taps
10/side single arm high pulls
200m bike or row
25 feet perfect stretch walk
25 crab walk




Mobility
45 seconds goblet squat with dorsiflexion stretch https://www.instagram.com/p/B0GnYEnHJxG/
10 sit squats on MB (same video as above)
10/side psoas march

Skill: back squats day 10
4 reps @ 65%, 70%, 75%, 80%
while resting your 2 minutes between sets, complete 20 reps banded tricep extensions


WOD
10:00 AMRAP
10 burpee box jump overs
20 walking lunges - 10/side
30 DUs or 60 singles


Post WOD Core
3 sets if time
10/side x half kneeling rotational MB throws to wall
6-8 x strict TTB
12 x hip extensions (supermans on the floor)

January Monthly Challenge- Walking lunges
Day 3- 6 walking lunges each side