11.18.2023 Partner WOD

WOD
"Rogue Invitational Like"
with a partner- you go I go 
3 rounds each
25 DUs
5 power cleans 185/125

then
3 rounds each
25 DUs
5 squat cleans 185/125

then 
3 rounds each
25 DUs
5 power clean & jerks  185/125

10.02.2023

Strength
A. 3 sets of ring rows x 10 reps @ 20X0
then 
3 sets
B. DB pull overs x 12-15 reps  https://youtu.be/MnIT9RwD83U
C. DB curls x 12-15 reps

Clean Primer
5:00 EMOM
1 rep power clean & jerk 
build load from 65% 




WOD
"Must Have"
14:00 AMRAP
15/12 cal row
5 power clean & jerks 185/125
15 pull ups
30 DUs

09.22.2023

Strength
Push Press
8 sets of 3 reps @ 60-65%


WOD
"How Country Feels"
For Time
4 rounds
8 power snatch 95/65  75/55  55/45
10 bar facing burpees
Rest 2:00
4 rounds
8 power clean & jerk 95/65  75/55  55/45
10 bar facing burpees

03.18.2023 Partner WOD

 
 
WOD
"Individual Medley"

Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155  185/125  135/95

Rest 3 minutes

20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk  135/95  115/75  95/65

Rest 3 minutes

10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95  115/75  75/55

01.14.2023 Partner WOD

Warm Up
2 sets 
2:00 Cardio
10 Kang squats
5 each side perfect stretch
10 barbell strict press
5 each side walking lunges
 

 
 Mobility
banded front rack stretch x 30 seconds each side
deep squat plate hold x 30 seconds
cat/camels x 30 seconds


 
WOD

"The 40s"

With a partner complete as many rounds as possible in 30 minutes

40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster

Teams will start each round with a 40 calories on the cardio equipment of their choice.

One partner works while the other rests

Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65

12.02.2022

Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold

Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold


Bench press warm up
10 MB overhead passes to wall
10 MB chest passes to wall
5 yoga push ups



Strength

Max Back Squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?

If not back squatting then find a max bench press- use the same warm up reps as BS


WOD
"Strong Start"
12:00 AMRAP
3 bar muscle ups or 3 C2B pull ups or 3 pull ups
10 power clean & jerk 115/75 95/65 75/55
15/12 cals row

07.18.2022

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes  
run 200m easy



One Round
5 reps of press and reach for 5 second pause
5 power cleans from the mid-thigh
5 power cleans from the knee
5 power clean + jerk




Strength
A. tall jerks   https://youtu.be/QWCyQBN1vDM
3 sets of 5 reps- light for technique.
 
The tall jerk is a technique exercise that helps with aggressiveness, timing and accuracy in the jerk. 
 
B. 8 sets of 1 power clean + jerk @ 75%




WOD
"Advance"
Last Chance Qualifier workout 3
Time cap 15:00
1,2,3,4,5,6,7,8,9,10 reps
clean & jerk
shuttle runs 50 feet (25 feet out and back)
RX  155/105
INT 115/85
SC 95/65