11.21.2023. Member of the Month

WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP 
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side

03.22.2023 Member of the Month

Strength
Wendler week 2
bench press
3 reps @ 70%
3 reps @ 80% 
3+ reps @90%
 
WOD
Lianne- Member of the Month
10 rounds for time
3 deadlifts @70-75% max
10 wall balls 20/14
20 DUs or speed steps (count right foot only)
 
 
 
 
Accessory WOD
10:00 EMOM- 40 seconds work, 20 seconds rest
odd- banded bicep curls
even- skull crushers

02.20.2023 Member of the Month

Skill: glutes and quads
https://www.instagram.com/p/Byb5rtcgUiB/
A.  Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top
 
 
 
Strength
work up to a heavy single rep clean
set 1 @75-78%
set 2 @ 80-83%
set 3 @ 85-88%
set 4 @ 90-93%
set 5 @ 95-98%
set 6 @ 100%
 
WOD
Member of the Month Christian Mynderse

Every 1:15 for 7:30
18-15-12-9-6-3
Thrusters
 build load

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

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"

11.18.2022 Member of the Month- Meredith

Warm up
2:00 cardio choice
2 sets
yoga push ups x 5
PVC Cuban presses x 10
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses x 10
3. external rotation x 10
4. pulsing x 10
5. external rotation overhead x 10





TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep


Handstand https://www.instagram.com/p/BvPOLo7gNVD/

These drills will fix 3 main issues:
*shaping
*opening up shoulders/stacking
*tension
1. pressing tall to open shoulders and stack spine
2. wall facing stacking in a pike position
3. T-spine stretch over MB with barbell - opening the shoulders




Snatch warm up
3 reps of each
1. slow OHS
2. sots press to stand
3. press behind the head to squat
4. extension to pulling under
5. snatch from the power position




WOD
"Mere Bear"
400m run
then
5 rounds
3 pull ups
4 TTB
5 HSPU
20 double unders

400m run
then
75 hang power snatches 45/35
every break is a 15 second rest

For total time

08.25.2022 Member of the Month

3 sets
5 Half Kneeling Bodyweight Windmill/arm
30 Tall Plank Shoulder Taps
10 empty barbell hang clean + press
30sec Bent Hollow Hold w/ Single Leg Extended (switch single leg every 5sec)


Primer:
20 banded lat pull downs
5 scap pull ups
5 kip swings
15 tib raises
10 calf eccentrics




Member of the Month
Julie
6 rounds for time
5 clean & jerk 135/95 115/75 95/65
5 front squats 135/95 115/75 95/65
4 box get overs 48/40"
4 lengths agility ladders
3 pull ups- strict if you can do them, otherwise kipping
3 TTB
200m run
rest 2:00