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

09.30.2023 Partner WOD

WOD 
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry  50/35  35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35  35/20
200m farmer carry  50/35  35/20
2000m bike

09.13.2023

Strength
3 sets
A. DB bench press x 6-8 reps @2X11  RPE 7-8/10
B. T-bar row x 10 reps @ 2X11  RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o?si=v51XGQw86URZSe_b


WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35 
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row

09.11.2023

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side
 
 
Strength
 5 sets of 3 each side Turkish get ups
 
WOD
"Wheels Up!"
For Time
1000m row
50/40 cals bike
200m farmer carry 50/35

09.04.2023 Classes 7, 8, and 9am

Mobility
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups


2 sets of 5 strict pull ups
complete these however you can
 
 
WOD
"How Dare You!"
with a partner- one work, one rest on rowing
5000/4000m row
E3MOM
10 synchro power cleans 135/95  95/65  75/55
10 synchro pull ups or 10 total pull ups

08.26.2023 Partner WOD

WOD
"Hustle"
with a partner- 40:00 time cap

PART 1
3 Rounds of:
100 Double Unders
50 Deadlifts 135|95 115/75  75/55
25 Burpees
-
2:00 Rest
-
PART 2
20 Bar Muscle Ups
40 Thrusters 135|95  115/75  75/55
60|50 Cal Row
Split Any Way
-
2:00 Rest
-
PART 3
5-4-3-2-1 Wall Walks
15-12-9-6-3 Power Cleans 135|95  115/75  75/55
"you go, I go" each person completes a full round ie. 5 WW + 15 PC then person B completes 4 WW + 12 cleans

08.22.2023

Primer
3 sets of 3 reps of each exercise.  Increase load as needed.
 

https://www.instagram.com/p/CdvrqFOgIp5/ 

• ▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

• ▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

• ▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.

• Jump to Split Drill x 5 reps   youtu.be/hUNhvaNIJrQ

 
 


Strength
6 sets 
mid-thigh clean x 2 reps + 1 split jerk
sets 1-2 @ 65%
sets 3-4 @ 70%
sets 5-6 @ 75%




WOD
"Boat Race"
500m row
400m run
Rest 3:00
for a total of 3 rounds
get splits on each round