05.19.2023

Strength
snatch
8 sets of slow pull snatch
(Perform a regular snatch, but the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
Set 1-   2 reps @ 55%
set 2-   2 reps @ 60%
sets 3-4  2 reps @65%
set 5-6  1 rep @ 70%
set 7-8  1 rep @75%
 


WOD
"Already Gone"
6 rounds for time
6 bar facing burpees
6 ground to overhead  135/95
6 bar facing burpees
rest 1:00 and record split

12.17.2022 Holiday Party Tonight 6:30

Warm Up

3:00 cardio choice

Thoracic and Squat flows

5 reps of each movement

1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

 Clean warm up with empty barbell

 Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

1.  jump and shrug

2.  jump and shrug + high pull

3.  jump and shrug + muscle clean   

4.  tall cleans 2",4",6" full squat

WOD

"Sick Joke"

Teams of 2

For Time:

Buy In: 50 Cal Machine

200 DUs or 400 SUs

150 Wall Balls 20/14

100 Ground to Overhead 115/85  95/65  75/55

75 Burpees Over Bar

50 Pull Ups

Buy Out: 50 Cal Machine

09.11.2021 Hero WOD 343 Never Forget

Warm Up:

3 Sets Not For Time
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly

*Move with purpose and focus - build a little weight on your press

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly





Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees

scale to less reps or lighter weight


This wod was created and dedicated in honor of the 343 fire fighters who lost their lives on 9/11.

10.13.2020

Warm Up 
2 rounds: 
200 run
 KB halos x 5 each direction
 KB strict press x 5 each side 
KB windmills x 5 each side 
Bottoms up KB carry x 50 feet each side 
KB racked reverse lunges x 6 each side


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A.  front rack stretch x  30 seconds
B.  xiaopengs x 5/arm

**For the front rack stretch, I focus on pushing the elbows up and back as hard as I can for ~30 sec per round.
**For the xiaopengs in each direction, I focus on creating a perfect circle- you can do these against the wall to guide you. I always rotate my palm up on the way up, and use 5-10lbs.


Strength Jerks
A. Press in the split- 3 sets of 5 with an empty bar  https://youtu.be/65NfhQA-Y3U
B. Push jerk in the split- 3 sets of 3 @ 40-55% https://youtu.be/KVprSQhtRRg
C. Split jerks 5 x 2 reps @ 75-80% OR Strict press from the floor 5 x 3 @ 65%


WOD
"Redline"
3 rounds for time
400m run  or row 500m  or bike 24/20 cals
15 ground to overhead 135/95 115/75 95/65

cool down
1:00 puppy dog stretch
1:00 frog pose
:30 each side pigeon

09.11.18 Hero WOD 343

Warm Up:

3 Sets Not For Time
 
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
 
*Move with purpose and focus - build a little weight on your press
 
 Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..
 
 
Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets

Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees

scale to less reps or lighter weight

02.21.18

Warm Up At very low intensity (walk through pace): 12-9-6 Calorie Row Air Squats (pausing in bottom) GHD or AbMat Sit-Ups

Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats

then.. with an empty barbell

5 snatch grip RDLs

4 snatch pulls

3 snatch high pulls

2 power snatch

1 squat snatch

then...

5 clean pulls

4 muscle cleans

3 push jerks

2 power cleans

1 split jerk

WOD

For Time

2 squat snatch 135/95 115/75 95/65

3 G2OH

4 Burpees

4 squat snatch

5 G2OH

6 burpees

6 squat snatch

7 G2OH

8 burpees

8 squat snatch

9 G2OH

10 burpees