07.03.2023 Morning and noon only

Strength
Bench press
3 sets of 6 reps @ 65%

WOD
"Cinderella"
10:00 AMRAP
5 C2B pull ups
10 hand release push ups
15 jumping air squats
20 shuttle runs- each length counts as a rep

Rest 2:00
10:00 AMRAP
5 pull ups
10 push ups
15 air squats
20 shuttle runs

03.29.2023

Strength
Wendler week 3
back squats
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%

Handstand push up skills- 2 sets
A.  kick up to the wall x 5-8 reps- gently touch the wall with your feet
B.  slow negatives with kick off wall x 5 reps
C. handstand press out- start with your head on multiple pads( if needed) and press out to the top of the handstand- this should be from a dead stop, not a quick head touch. x 5 reps

Or 
Push up Skills- 2 sets
A. plank shoulder taps x 10/side- stabilize the core
B. plank front reaches x 8/side- stabilize the core and reach the arm out in front
C. incline push ups x 5 reps each at different heights- work your way to a lower incline
D. slow lowering to work on eccentric x 5 reps -once you are on the floor, push up with the knees down to reset
 
WOD
"Quarters Like"
9 front squats 185/135
4 x 25' handstand walk  or 6 x 25' scooter walk 
15 front squats155/105
15 HSPU or piked on a box
21 front squats  95/65
21 hand release push ups

01.23.2023 Member of the Month

 
 
 
WOD- Member of the Month Greg Aitchison

"10-4, good buddy"

AMRAP in 26 minutes (26 because my birthday is May 26th )

10 cal bike

4 strict pull-ups (2 regular pull-ups, 2 chin-ups)

4 deadlifts

4 hang power cleans

4 front squats

4 hand-release pushups

Every 4 minutes (starting at 4:00) = 10 burpees

(4:00/8:00/12:00/16:00/20:00/24:00)

Barbell

135/95  115/75  95/65

01.09.2021

Hot Start Warm Up
20 drop squats
15-10-5
alternating Cossack squats-low transition
tuck ups
20 drop squats
30-20-10
hollow flutter kicks
single arm plank R in seconds
single arm plank L in seconds

Glute Focus
2 sets
10/side fire hydrants
10/side donkey kick backs
10 banded air squats- slow down, fast up


WOD
"Good Fit"
with a partner
20:00 AMRAP
16 hand release push ups
16 deadlifts 155/105
16 ball slams
16 box jumps
One person rows 400m while the other is knocking out reps. Switch every 400m.

12.31.2020

Hot Start shoulders
100 single unders
then
15-12-9-6
tall plank shoulder taps
tall plank knee to elbow
underswitch to crab reach https://youtu.be/Yrgx959kdME


Primer MARCUS FILLY (@marcusfilly) • Instagram photos and videos
leg pump 2-3 sets with one heavy DB
1. 10/arm single arm rack tall kneeling to standing
2. 10 crush grip Jefferson curl
3. 10 hammer grip good mornings




"All out of ideas"- come in and sweat!
Complete as many rounds as possible in 25 Minutes

5 Hand Release Push Ups
10 Pull Ups
15 Box Jumps
20 Ab Mat Sit Ups
25 Burpees
5 Power Snatch
10 Front Squat
15 Power Clean
20 Push Jerk
25 Deadlifts

Barbell Recommendations
RX 95/65
Intermediate 75/55
Scaled 65/45

12.12.2020

Warm up

12:00 EMOM
min 1- 5-6 complexes (air squats + squat jump + reverse lunge R + reverse lunge L)
min 2- 20-30 feet crab walk
min 3- 3/side inchworm spiderman walk https://youtu.be/LebYo9n9YHo





WOD
"Hulk"
10 rounds
200m run with med ball
10 med ball cleans

or

AT Home

"Hulk"

2 rounds for time

75 DUs
50 air squats
25 hand release push ups

07.28.2020 Hustler 6

Warm up
2 rounds
Run 100m
10 spiderman lunges (5/side)
10 Cossack squats (5/side)
5 yoga push ups




Mobility: https://www.instagram.com/p/BxQoUvAl1VT/
10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches





Technique Primer:
5:00 EMOM- build load 
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
hang clean
 all on a minute

WOD
Hustler 6

On December 21st, 2015, members of Air Force Office of Special Investigations (AFOSI) Expeditionary Detachment 2405/Task Force Crimson, operating under the callsign “Hustler 6”, were conducting military operations outside Bagram Air Field, Afghanistan, when a suicide bomber drove his motorcycle into their foot patrol, detonating the explosives, killing six USAF personnel. Four AFOSI Special Agents, SA (Major) Adrianna Vorderbruggen, SA (SSgt) Michael Cinco, SA Peter Taub, SA Chester McBride, and two members of the Tactical Security Element, Security Forces defenders TSgt Joseph Lemm, SSgt Louis Bonacasa, were killed in the attack. TSgt Lemm and SSgt Bonacasa were posthumously given honorary Special Agent status. This event marks the single deadliest day in AFOSI history.

6 Rounds For Time:
Time cap 20 minutes
 
6 Power Cleans (135/95)
6 Burpees
6 Hand Release Push-ups
6 Wallballs (20/14)
6 Box Jumps (24/20)

Individual RX: Power clean (135/95), WB (20/14) and Box Jumps (24/20)
Individual Scaled: Power clean (95/65), WB (14/10) and Box Jumps (20/16)