11.13.2023

Strength
8:00 EMOM
3 hang power snatch @60%  
these reps are for speed- turnover the barbell as fast as possible

WOD
"Gravy"
2 rounds for time
18 power cleans
15 front squats
12 push jerks
9 power snatch
Rest 1:00
95/65  75/55  45/35

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

10.23.2023

Strength
Front Squats
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 87%
1 rep @ 90%

WOD
"Push, Pull, Squat"
AMRAP 10:00
6 C2B pull ups/ pull ups/ ring rows
10 push ups or incline push ups
14 alternating pistols

10.16.2023

Rope Climb Skills
 
  https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull
 
 
Primer to squats
1. Cossacks x 30 seconds
2. 90/90 hip switches x 30 seconds
3. Frog rocks x 30 seconds
4. Deep squat weight transfer x 30 seconds  -sit in your squat and move over the foot/ankle, shifting body weight
 
 
WOD
"Footwork"
for time
21-18-15-12
front squats 115/85  95/65  75/55
1-2-3-4
 rope climbs
400m run after each round

10.13.2023

Strength
Front squats
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
3 sets of 1 rep @ 85%

WOD
"Hopscotch" 
10:00 AMRAP
6,8,10,12,14...
Alternating DB snatch  50/35  35/20
Shuttle runs- 25 feet =1 rep
 
Finisher- more legs
2-3 sets
10 DB step ups right side
rest 15 seconds
10 DB step ups left side
rest 30- 60 seconds

08.29.2023

Strength
5 x 5 reps front squats
3 tempo squats @2211 + 2 front squats @ 72-75%

WOD

"Roped In"
12-10-8-6
strict press 95/65  75/55  45/35
C2B pull ups/ pull ups
30 DUs after each round

06.23.2023

Strength
front squat
5 reps @ 70%
5 reps @ 75%
3 reps @ 80%
1 set of max reps @ 60%
 
 
WOD
"Ghost"
6 rounds
1:00 row cals
1:00 burpee
1:00 DUs
1:00 rest
max reps on each minute
*you need to record totals separately