07.04.2023 7,8,9am Only

WOD
Best Friends
with a partner
Buy In: 100 cals on a machine

20 rounds- you go, I go style
8 power cleans 135/95  115/75  95/65
4 bar facing burpees
2 muscle ups/C2B pull ups/pull ups

Cash Out: 100 cals on a machine

11.25.2022 7am and 8:30am ONLY

Warm Up

Cardio 3:00
then
thoracic flow 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




WOD
"The 12 Days of Thankfulness"- brought to you by Invictus


1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)

Intermediate/Scaled Version
1 250 Meter Row
2 Banded Chest to Bar pull ups
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Piked HSPU from a box or floor
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Hanging Knee Raises
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)

11.18.2021

Warm Up
15/10 cal row
20 banded good mornings
15-20 second ring support hold
15-20 ring dip hold (can be done on the box)
15/10 cal row
then...
2 sets
plate squat hold x 30 seconds
wall facing handstand hold x



Strength
pause back squats- 2 seconds at the bottom and fast up
3 reps @ 52%, 57%, 62%, 67%, 70%


WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest

08.18.2021

Warm Up
2 rounds
30 feet crab walk
30 feet reverse crab walk
10 DB external rotations/arm https://youtu.be/WwyuTrmFPKY
20 straight arm lat pull downs
10 prone Y raise on floor


Primer
5 sets- build load
1 hang power clean
1 pause front squat @13X1
1 power clean or squat clean
1 front squat @20X0
rest 90-120 seconds


WOD
"Slam"
2 rounds
800m Run
4 muscle ups- ring or bar/ 8 C2B pull ups or pull ups
10 front squats 165/115 115/75 95/65
then directly into...
2 rounds
30 abmat sit ups or GHD sit ups
20 wall balls 20/14 14/10
10 power cleans 165/115 115/75 95/65

09.18.2020

Warm Up

2 rounds
10 seated plate strict presses
5 sumo inchworms
5 deep squat plate holds for 10 seconds each time

4-5 each side perfect stretch walk


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/


Strength
Take 12:00
Build to a one rep heavy thruster weight


WOD
"Meat Loaf"
AMRAP 14:00
3 muscle ups or 5 strict pull ups or 5 strict hspu
6 dual DB power cleans 50/35 35/20
9 devil's press 50/35 35/20


Bicep & Shoulder Finisher   https://www.instagram.com/p/CEpTea2l3WY/
2 sets
1 1/4 curls x 10
tall kneeling bicep curls x 10 reps - grab the bell of the KB
half kneeling  single arm KB negative curls x 5/side
KB halos x 5/side
saddle stretch incline press x 10