11.06.2023

Block One Strength
back squats
eccentric phase
4 sets of 1 rep @50X1 at 82%


WOD
"Umbrella"
For Time
3 rounds
50' single DB overhead walking lunges (25 feet each arm)
8 C2B pull ups or 8 pull ups
immediately into
3 rounds
10 sumo deadlift high pulls  95/65  75/55 45/35
8 ring rows

10.12.2023 Member of the Month

Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans x 2 reps
B. tall jerks  x 2 reps
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE

6 sets of mid-patella clean + split jerk
set 1-2 @75%
set 3-4 @80%
set 5-6 @85%


 
 
WOD
Member of the Month 
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75  95/65  75/55
12-9-6-3
kipping pull ups or ring rows

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

09.06.2023

Strength
A. sots press 3 sets of 3 reps light
B. snatch balance  3 sets of 2 reps moderately heavy
C. power snatch x 2 reps
set 1-2 @ 60%
set 3-4 @65%
set 5-6 @ 70%

WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches  95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest

07.03.2023 Morning and noon only

Strength
Bench press
3 sets of 6 reps @ 65%

WOD
"Cinderella"
10:00 AMRAP
5 C2B pull ups
10 hand release push ups
15 jumping air squats
20 shuttle runs- each length counts as a rep

Rest 2:00
10:00 AMRAP
5 pull ups
10 push ups
15 air squats
20 shuttle runs

06.09.2023

Strength
Snatch
A. 4 sets of 2 reps muscle snatch- keep light, build 
B. 5 sets of 2 reps slow pull snatch- 65-70%
C. 4 sets of 1 rep snatch- build from 70%

WOD
"3 Minute Drill"
15:00 EMOM
min1- box jumps x 10 reps 24/20"
min 2- ring rows x 12 reps
min 3- squat snatch x 2 @75-80%

06.08.2023

Strength
Accessories
3 sets of each- super set A/B and C/D
A.  Bamboo (thick PVC) walk x 1:00- hang KBs from the PVC
B.  Ring dips or stationary dips on box x 4-8 reps

C. Suitcase carry x 100 feet each arm- grab a heavy weight
D. Ring support hold x 15-30 seconds


WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees  to a target