02.06.2023

Front squats
5 reps @ 60%
3 reps @ 70%
1 rep  @ 80%
5 reps @ 65-70%
3 reps @ 75-80%
1  rep  @ 85-90%
 
WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35  35/25  25/15
50 feet single DB OH walking lunges 50/35  35/25  25/15
 
then 
 
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry

02.02.2023

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans


Strength
A. 4 x 2 reps hang clean
1- 65%
2- 70%
3-4 @ 75%

B. 4 x 1 rep clean
1-2 @ 80%
3-4 @ 85%

C. 3 x 2 reps clean pull @ 90-95+%

WOD
"Pirate Flag"
15:00 EMOM
min 1- 10 cals row + 5-8 wall balls  30/20  20/14
min 2- 100 feet sandbag bearhug carry  100/70/50
min 3- 4 power cleans @70-75% max power clean

07.11.2022

Warm Up
2 sets
10 lateral med ball throw to wall or a partner
5 MB squats
10 each side DB strict press
5 yoga push ups




Mobility
banded front rack stretch x 30 seconds
wrist stretches x 60 seconds
xiaopeng circles x 5 each side
press and stretch x 5 reps for 5 second hold each




Strength
Strict Press
5 reps@ 60%
3 reps@75%
1 rep @80%
1 rep @85%
2 sets of 8 reps @65%

WOD
"Chewy"
15:00 AMRAP
sandbag bear hug carry x 50m (pylon and back) 150/100/70
sandbag clean and over the bar x 6 reps 150/100/70
KB swings x 20 reps 53/35
KB single arm overhead carry x 25m each side 53/35