workout of the day
09.29.2023
WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges 50/35 35/20
10 burpee pull ups
20 crossovers or speed steps
Strength
Front Squats
5 x 5 reps
1 tempo front squat @ 3211 + 4 front squats @ 75-80%
WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges 50/35 35/20
10 burpee pull ups
20 crossovers or speed steps
07.12.2023
WOD
"Bicycle"
Every 3:00 for 5 sets
10 cals bike
10 cals row
20 crossover jumps
Strength
Deadlifts
12 sets of 2 reps @ 70%
Rest 60 seconds between sets
WOD
"Bicycle"
Every 3:00 for 5 sets
10 cals bike
10 cals row
20 crossover jumps
05.04.2023
WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises
Strength
Wendler week 4 cycle 2
Deload
Back Squats
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises
04.07.2023
WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts 50/35 35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps
Snatch Warm up
3 reps empty barbell or PVC
1. slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets
Strength
Snatch
A. 3 sets of snatch press in the receiving position x 3 reps
B. 2 sets of hang power snatch + hang snatch @ 55-65%
C. 10:00 EMOM 1 snatch- build load
WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts 50/35 35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps