11.24.2023

WOD
Two Cheers for Thanksgiving
For Time
10 calories

2 clean & jerks 135/95  115/75  95/65
10 cals

3 burpee box jumps 24/20"
2 clean & jerks
10 cals

4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals

5 bar muscle ups
4 deadlifts 
3 burpee box jumps
2 clean & jerks
10 cals

6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat

10.13.2023

Strength
Front squats
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
3 sets of 1 rep @ 85%

WOD
"Hopscotch" 
10:00 AMRAP
6,8,10,12,14...
Alternating DB snatch  50/35  35/20
Shuttle runs- 25 feet =1 rep
 
Finisher- more legs
2-3 sets
10 DB step ups right side
rest 15 seconds
10 DB step ups left side
rest 30- 60 seconds

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

05.23.2023

Mobility
1. side lying arm circles  x3-5 each side   https://www.instagram.com/p/Cj2f3bagRCt/ 
2. banded wall slides x 10  same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side  https://www.instagram.com/p/Ccnm8VugRMF/
 
 
 
 
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Deadlift
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry

05.02.2023

Strength
Wendler week 4 cycle 2
Deload 
Strict Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
 "Burpees and Cleans"
18:00 AMRAP
10 shuttle runs- 25'out and back= 1 rep
9 bar facing burpees
3 power cleans 185/125  155/105   115/75

04.06.2023

Wendler Week 4- deload
Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
Lifting Day
 
A. 2 x 3 hang power cleans + 3 front squats @ 60%
B. 3 x 2 hang power cleans + 2 front squats @ 70%
C. Every 2:00 for 6 sets
1 squat clean- build load 
 
 
WOD
"Shuttle Run Grace"
5 rounds for time
6 clean & jerk 135/95
4 shuttle runs -25 feet out and back=1 rep

03.24.2023

 
Shoulder Circuit
Bicep Openers x 10 reps
youtube.com/watch?v=M5HVq5ZGAK0&index=26&
Xiopang x 10 reps
youtube.com/watch?v=IFogvD_J2Vc&
Bent Over Rows x 10 reps
youtube.com/watch?v=JTmjtnvA9tA&index=27&
Bicep Curl + Push x 10 reps
youtube.com/watch?v=J73kAZQNDF0&
 
 
Strength
Jerks
behind the neck jerks- push or split
10 sets of 2 @ 60-80%

WOD
"In The Air"
4 rounds for time
clean & jerk x 5 reps 185/125  135/95  95/65
shuttle runs x 5 (out and back 25 feet)
rope climbs x 2 
rest 1:00