12.19.2022 Member of the Month

Warm Up
2 sets
2:00 cardio
10 steps DB death march
*4-point hops x 7 per leg
10 reps DB high pulls
5 wall slides

Strength
3 sets of
A. landmine RDLs x 6 each side @31X1
B. landmine bent over rows x 6 each side @31X1
then
3 sets of
C. 5 ring rows- hardest possible
D. 15 feet handstand walk or 25 feet scooter walks


WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"

09.01.2021

Warm Up

2 rounds:
100m run
10 single leg RDLs each side
5/side hip flexor kicks
5/side spiderman lunges
5 sumo inchworms



Primer
2-3 sets
A. touchdown squats x 10 each side https://www.instagram.com/p/B5A9TCbAe_F/
B. landmine bent over rows x 8 each side @21X1
C. landmine Turkish sit ups x 10 each side


Strength

Front Squat 00X1; 8,8,8,8; rest 2:00-2:30 between sets (Switch away from longer time under tension in the Front Squat - these are speed squats with a focus on fast eccentric and concentric drive)

You should build load across sets starting at a lighter load

 WOD

Re-Test 3

sprint test

row 250/225m 

10 burpees over the rower

10 KB swings  53/35

10 burpees over the rower

row 250/225m

06.21.2021

Warm Up
2 rounds
60 seconds rowing
20 tibialis raises
10/side tall plank psoas march https://youtu.be/9RVql3EcfUk


Strength
3 sets
A1. landmine deficit RDL x 8/side @31X1
A2. single arm DB push press x 8/side @4X11

B1. landmine bent over rows (meadow row) x 10/side @21X1
B2. landmine snatch high pulls x 10/side @11X0

WOD
"Unforgettable"
12-9-6
OHS 115/75 95/65 75/55
box jump overs 24/20"
400m run after each set


Post WOD- not timed
25 ring face pulls https://youtu.be/yQQJCh4Hs1s
25 high to low banded chop L https://youtu.be/ivziZev2BzA
25 ring skull crusher https://youtu.be/TBpCmiRfY9U
25 high to low banded chop R