11.10.2023

Strength
Eccentric front squat
4 sets of 3 reps @60X1 at 75%

WOD
"Dead Walking 6"
6 rounds for time
9 deadlifts 225/155  185/125  155/105
100 feet farmer carry heavy (25 feet= 1 rep)

11.02.2023

Strength
Front squats
3 reps @ 70%
2 reps @ 75%
1 rep  @ 80%
1 rep  @ 85%
1 rep  @90%
1 rep  @90+%
*you should be resting 2-3 minutes between heavy singles
 
 
WOD
3 rounds not for time
12 KB/DB death march steps  50/35  35/20
100 feet front rack carry
12 KB/DB suitcase reverse lunges (one weight 6 steps each side)
100 feet farmer carry
12 KB/DB pull thrus in a tall plank
Rest 1:00

10.17.2023

Strength
Back squat waves
11:00 EMOM
min 1- 3 reps @70%
min 2- 2 reps @75%
min 3- 1 rep  @80%
min 4- rest
min 5- 3 reps @75%
min 6- 2 reps @80%
min 7- 1 rep  @85%
min 8- rest
min 9- 3 reps @80%
min 10-2 reps @85%
min 11- 1 rep  @90%
 
 
WOD
"The After Market"
For Time
50 box jumps  24/20"
25 sit ups
40 dual DB push jerks 50/35  35/20
25 sit ups
300 feet farmer carry
25 sit ups
20 dual DB box step ups 
25 sit ups

09.30.2023 Partner WOD

WOD 
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry  50/35  35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35  35/20
200m farmer carry  50/35  35/20
2000m bike

09.11.2023

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side
 
 
Strength
 5 sets of 3 each side Turkish get ups
 
WOD
"Wheels Up!"
For Time
1000m row
50/40 cals bike
200m farmer carry 50/35

05.23.2023

Mobility
1. side lying arm circles  x3-5 each side   https://www.instagram.com/p/Cj2f3bagRCt/ 
2. banded wall slides x 10  same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side  https://www.instagram.com/p/Ccnm8VugRMF/
 
 
 
 
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Deadlift
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry

02.27.2023

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
A. hang snatch 3 sets of 2 reps @50% or 5/10 RPE
B. hang snatch + snatch x 3 sets @60% or 6/10 RPE
C. snatch x 4 sets of 1 rep @ 70% or 7/10 RPE


5-6/10 RPE = you could do 4-6 more reps
7/10 RPE = you could do 3 more reps
 
 
 
 
WOD
"Low Rider"
Every 5:00 for 25:00
15/12 cals bike
farmer carry x 150 feet heavy
10 TTB or V-ups