10.15.2022 Partner WOD

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell power cleans
5 barbell strict press
200m row/ski or bike

Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.


WOD
"Small Pieces"

with a partner for time
split the wod however you want in any order
120 power cleans 135/95 115/75 95/65
90 box jumps 24/20"
60 burpee pull ups -use a box to jump for the pull up to scale
30 C2B pull ups or banded strict pull ups

05.13.2022

Warm Up
2 sets

1:00 choice cardio
50 feet walking lunges
8 each side KB single leg RDLs
8 each direction KB halos
4 each side KB windmills



Strength
A. Strict Press
5 sets of 3 reps
60-65-70-75-80%

B. T-bar row- use a landmine barbell position with a green band around the barbell
4 sets of 10 reps adding load

Primer
A. 3 sets 3 reps muscle clean + 3 reps tall clean- no more than 40% max clean

B. 3 sets of 3-position clean (floor, knee, mid-thigh) 60%-65%-70%


WOD
"The House"
For Time
4 rounds
3 wall walks
8 power cleans 135/95 115/75 95/65
immediately into...
4 rounds
2 muscle ups or 4 pull ups
6 power cleans 155/105 135/95 115/75

11.16.2021

Warm Up
2 sets
20 supermans
20 each side banded lateral steps
15 air squats
15 prone shoulder Y's
10 barbell hang muscle cleans 45/35
10 barbell strict press

Mobility
wall slides x 15
prayer stretch x 30 seconds
deep squat plate hold x 30 seconds
thoracic rotations x 5 each side



Strength
A. muscle clean + push press
4 sets- lighter loads for good form


B. power clean + hang power clean + push jerk
warm up 2 sets 55%, 60%
work: 4 sets 65%, 70%, 75%, 80%


WOD
"Moving on Up"
21-15-9
DB thrusters 50/35 35/20
burpees over the dumbbell

15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14

6-3-1
bar muscle ups or strict pull ups
HSPU or boxed piked hspu

08.10.2021

Warm Up
2 sets
20/15 cals row or bike
10 alternating lunges
5 empty barbell muscle cleans


Strength
A. muscle cleans x 2 reps for 4 sets- keep weight lighter for speed
B. slow pull power clean x 2 reps for 5 sets
set 1- 65%
sets 2-3 @70%
set 4 @75%
set 5 @80%
C. clean grip deadlift x 2 reps for 4 sets @90-100%




WOD
"Motley Crew"
21-15-9
power cleans 135/95 115/75 75/55
wall balls 20/14
after each set of wall balls, complete 8/5 strict pull ups

09.05.2020

Warm Up
2sets

5 single arm suitcase KB/DB deadlifts Right
5 single arm KB/DB cleans Right
5 single arm KB/DB push press Right
20m single arm KB/DB OH carry Right

repeat all movements on the Left side


Mobility
10 Prisoner Kang squats
5 yoga push ups
5 each side perfect stretch walk
5 deep squat walk outs + push up


Barbell Complex (use an empty barbell)
Two sets of
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans

3 Front Squats with a 3 second hold at the bottom

3 Hang Power Cleans


WOD
"Cowboy"

5 rounds for time

500/425m row
5 power cleans @75%
400m run
15 box jump overs 30/24" or 24/20"

07.07.2020

Warm Up
2 sets
5 bottom up single arm KB press Right
20m bottom up KB OH carry right
5 bottom up single arm KB press left
20m bottom up KB OH carry left
8 single arm KB swings/side

Mobility:  hips
https://www.instagram.com/p/CCCDkH5FB8Y/
Movements in Video- perform each one for 10 reps
1. Shinbox
2. 90/90 Hip Switches
3. Deep Squat Internal Rotations4. Deep Squat Thoracic Rotation Reach


Strength Set
3 sets
A. segmented clean deadlift @3131 pauses at the knee and mid-thigh x 8 reps
B. half kneeling barbell press @ 20x2 4-5 reps/knee

then
Burgener Warm up with empty barbell or PVC

3 sets @ 35-40%
3 muscle clean
3 front squat
3 push press

then
3 sets @ 50-65%
1 clean pull
1 hang power clean
1 power clean

WOD
"Repeat"
5:00 AMRAP
5 power cleans  135/95   115/75  95/65  or Dumbbells at home
5 thrusters
5 bar facing burpee


Rest 2:00
5:00 AMRAP
5 power cleans   115/75   95/65   75/55 or Dumbbells at home
5 thrusters
5 lateral burpee over bar

07.01.19 Team of 3

Warm Up - 3 Sets Not for Time
A1. Jump rope Single Unders - 45-60sec
A2. Monster Banded Walk; 15m forward/15m reverse
A3. Single Leg Box Step Down (box height such that when one foot is on box the hip crease is below knee); 30X1; 4-6/leg
A4. Russian Kettlebell Swings; 12reps moderate load


Mobility
B1. KB 90/90 - 5 switches with 10sec/hold per set https://www.youtube.com/watch?v=D2ThOWxGbSI&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=8cf7ebfbee-EMAIL_CAMPAIGN_2018_05_08_COPY_01&utm_medium=email&utm_term=0_8dbc823d2f-8cf7ebfbee-71890815&mc_cid=8cf7ebfbee&mc_eid=c612bae79b

B2. Banded Ankle Mobilization x 45 sec/side https://www.youtube.com/watch?v=vLHlNOvBaYM&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=8cf7ebfbee-EMAIL_CAMPAIGN_2018_05_08_COPY_01&utm_medium=email&utm_term=0_8dbc823d2f-8cf7ebfbee-71890815&mc_cid=8cf7ebfbee&mc_eid=c612bae79b



Skill: cleans

Muscle clean 3,3,3 @ 30%/35%/40%

Clean Segmented deadlift 3 seconds on the way up with 1 second pauses at 1" off the floor, at the knee, and at mid-thigh 5,5,4,4 @ 60%/65%/70%/75%

WOD
Team of 3
3 RFT
50 TTB
50 Box jump overs 24/20"
50 Power cleans

after each round all three team members run a 400m together

Round 1: 115/85 95/65 75/55
Round 2: 135/95 115/75 95/65
Round 3: 155/105 135/95 115/75