11.25.2023 Partner WOD

 
 WOD
"100X"
AMRAP 30
Split Reps Evenly With A Partner..
100 Double Unders or 200 single unders
40 Overhead Squats 95/65. 75/55
30 Bar Facing Burpees
20 C2B pull ups or pull ups
10 Wall Walks

08.30.2023

Strength
A. behind the neck jerks
5 sets of 2 reps build load
 
B. overhead squats
4 sets of 5 reps build load from last week
 
WOD
"Rich and Sad"
every 3:00 x 4 sets
8 dual DB devil's press 50/35  35/20
12/8 cals row
rest the remaining time

08.21.2023

Strength
Overhead Squats
4 reps @ RPE 4/10
3 reps @ RPE 5/10
2 reps @ RPE 6/10
3 sets of 5 reps 

WOD
"Double Down"
 Time Cap 10:00
10 thrusters 135/95 95/65 75/55
50 DUs
8 thrusters 
40 DUS
6 thrusters
30 DUS
4 thrusters
20 DUS
2 thrusters
10 DUs

07.11.2023 Hero WOD

WOD
"The Kabul Thirteen"

For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
 

Background: This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country.

The Rep Scheme represents the ages of the 13 servicemen. R.I.P.

– Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
– Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
– Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah
– Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.
– Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
– Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
– Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.
– Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
– Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
– Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
– Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
– Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
– Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio

06.13.2023

Strength
Overhead squats
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
1 set of max reps @ 55%

WOD
"Raspberry Beret"
6:00 EMOM
min 1- 4 power snatch + 3 bar facing burpees
min 2- 4 power snatch + 8 pull ups
Rest 1:00

6:00 EMOM
min 1- 3 power snatch + 3 bar facing burpees
min 2- 3 power snatch + 6 C2B pull ups
Rest 1:00

6:00 EMOM
min 1- 2 power snatch + 3 bar facing burpees
min 2- 2 power snatch + 2 bar muscle ups

RX 115/75, 125/85, 135/95

04.14.2023

Strength- based on your squat snatch max
A.  behind the neck jerks
4 sets of 2 reps @ 50-60%

B. snatch balance
4 sets of 2 reps @ 60-65%
 
C. overhead squats
4 sets of 3 reps @ 65-75%
 
WOD
"Crash Course"
5 rounds for time
3 ring dips or 3 strict handstand push ups
4 power snatch
5 thrusters
 
suggested weight: 115/85, 95/65, 75/55

03.31.2023

https://www.instagram.com/p/Coivg_GAtP9/
Ring Skill Work
2 sets
a. Muscle Up Row - 5reps at 3131 tempo - HOLD THAT HOLLOW  https://www.instagram.com/p/B0Q2i8BFZVz/  (2nd one on video)
b. band assisted ring dips x 5 reps
c. band assisted ring muscle up transitions x 3 reps  https://www.instagram.com/p/CiMOcYCgzhs/


Primer to overhead squats
https://www.instagram.com/p/CVwBD--gY6o/ 
1.  hanging overhead squat x 20-23 seconds- pull the Earth up, don't just hang there- back stays flat.
2. burpee builder- add stacks of plates to burpee on top of 
 
 
WOD
"Toe Touch"
30-20-10
Overhead squats 95/65  75/55  45/35
box jumps  24/20"
TTB or hanging knee raises
cash out: 50/35 cals on a machine