11.09.2023

Every 90 seconds for 6 sets
Hang Power Clean + Power Jerk + Split Jerk
Sets 1-2 @55-65%
Set 3 @65-70%
Set 4 @ 70-75%
Sets 5-6 @ 80%

*Percentages based off Power Jerk, Split Jerk, or Hang Power Clean, whichever is lightest.
 
WOD
 "Let Me In"
Every 4:00 for 5 sets
20/14 cals row
10/8 cals bike
6 power cleans 155/105

06.06.2023

Strength
Clean & Jerk
A.  every 2:00 for 16:00- take 3 sets as warm up weights then complete the 8 sets
clean lift off with pause @ knee
clean pull
power clean
power jerk
set 1-3@ 70-75%
set 4-6@ 75-80%
set 7-8@ 80%+


WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken

07.12.2022

Warm Up
2 sets
Run 200m
10 heels elevated squat
10 each side calf raises
4 each side perfect stretch
20-30 second hollow hold



Mobility
banded ankle stretch x 30 seconds each side
90/90 hip rotations x 30 seconds
standing forward fold to feet together squat hold- 10 second hold on each x 3 sets



Strength
A. 5:00 EMOM 1 front squat @ 75%


B. Every 2:00 for 16:00
clean lift off with a pause at knees + power clean + power jerk
build to today's heavy over 8 sets



WOD
"Leia"
AMRAP 10:00
Run 200m
9 C2B pull ups or 9 kipping pull ups or 5 strict pull ups
6 HSPU or piked box hspu

09.02.2020

Warm Up
3 sets

10 banded rows- use the longer, lighter bands -orange or black
10 banded curls
10 banded pull aparts
30 second table top hold


Strength
every 75 seconds for 6 sets
2 push press
1 pause power jerk- pause 2 seconds at the dip and at the receiving position
1 power jerk
build in load with good form- start at 55-60% 1RM push press




WOD
"Checkmate"

3 rounds

8 deadlfts 155/105 115/85 95/65
7 hang power cleans
6 front squat
Farmer Carry 50m heavy-ish

2 rounds
7 deadlifts
6 hang power cleans
5 front squats
Farmer Carry 50m

1 round
6 deadlifts
5 hang power cleans
4 front squats
Farmer Carry 50m

06.22.2020

Warm Up 
2 rounds: 
200 run
 KB halos x 5 each direction
 KB strict press x 5 each side 
KB windmills x 5 each side 
Bottoms up KB carry x 50 feet each side 
KB racked reverse lunges x 6 each side


Mobility:
wrist stretches
deadbugs x 10/side slowly
single leg glute bridge hold x 15 seconds/side
shoulder taps x 10/side
yoga push ups x 5

Strength Set
A. press into a jerk 5 x 3 reps
B. power jerk + split jerk x 5 sets of 3+3

WOD
"I know how chaos starts"
For time
27 burpees
12-9-6
power cleans  115/75   95/65  
push press   115/75   95/65
21 burpees
6-9-12
power cleans
push press
15 burpees
 

04.03.2020

Warm up
3 sets
20 frog pumps + 20 second isometric hold at the top of the last rep
8-10 goblet curtsy step down/leg on a box


Strength Super Set
3 sets of:
KB goblet deficit split squat @ 2110  8/side
Cossack squats no weight added @ 30X0



Home Weightlifting with PVC or barbell if you have one to use
clean pull to hold + tall clean + clean + power jerk + split jerk
4 rounds of this complex with 3 reps of each movement


WOD
"Bucky"
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB swings x 5
Rest 2:00
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB thrusters x 6 (DB on the right for 3, DB on the left for 3)

https://www.youtube.com/watch?v=GuS7gFz39ws
Two sets of:
Hollow Body Bounce x 60/80/100 reps
Straight Body Ceiling-reaching Crunches x 10/20/30 reps
Tuck Rock to Tuck Sit x 10/20/30 reps
Hollow Body Side-to-side Rocks x 10/20/30 reps
Hand Plank Arch/Hollow x 10/20/30 reps
Limbo Twist x 10/20/30 reps

01.30.19

Warm Up

2 rounds
10/8 cals bike or row
10 single leg RDLs (5/each)
10 steps death march https://www.youtube.com/watch?v=2o_lal2jpQc
10 lateral box step ups (5/each)

Mobility https://www.instagram.com/p/Bs63CMsAfNe/
T-spine foam roll x 1:00
T-spine extensions x 3-4 extensions on three different spots
T-spine overhead mobilizations x 10 reps
Heel sit thoracic rotations x 10 reps/side
Deep squat progressions x 10 reps with single arm raises only, no standing in between each one


Barbell warm up- empty bar

5 good mornings
5 back squats
5 elbow rotations
5 stiff-legged deadlifts
5 front squats
5 strict press



Skill: cleans
6 sets of clean lift off + power clean + power jerk
set 1-2 @ 60%
set 3-4 @ 65%
set 5-6 @ 70%



WOD- you should have some rest each minute so work hard and fast at each station
15:00 EMOM
min 1- 5 hang power cleans @ 75%
min 2- 10 front squats at the same weight as the power cleans
min 3- standing sled rope pulls x 45 seconds - add 3 plates to the mini sleds