10.30.2023

Strength
Every 2:00 for 8 sets
squat clean- build to a heavy single
set 1- 4 reps @ 50-55%
set 2- 3 reps @60-65%
set 3- 2 reps @70-75%
sets 4-8 -1 rep @ 80+%


WOD
"Earn the Points"
11:00 AMRAP
50 single DB box step ups 24/20"  50/35  35/20
50 wall balls 20/14
max reps hang squat cleans @ 80% of today's heavy

10.26.2023

Strength
3 sets
A. Barbell bench press x 8 reps 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
 


WOD
"Material World"
13:00 AMRAP
10 single DB box step ups  50/35  35/20   24/20"
8 burpee over bar
6 deadlifts  225/155  185/125  155/105

08.31.2023

Primer
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative

B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
 
C. 3-6 strict handstand push ups
followed by handstand walking practice for 1:00
or wall walk practice for 1:00


WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups  24/20"  50/35  35/20
10 DB snatch 50/35  35/20
12/10 cals bike

06.18.2021

Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups


Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM

30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles

2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs

Strength: tempo front squats
4 sets of 4 reps @4141
pick a load that was heavier than your last tempo front squats. Maintain the same load with this tempo.


WOD
"Singled Out"
50 single arm alternating DB snatch 50/35 35/20
50 abmat sit ups
50 single DB box step ups
50 single arm DB thrusters

10.30.19

Warm Up
2 rounds
Band walk squares x 3 sets https://www.instagram.com/p/B35ISn7FSEQ/
Banded donkey kick backs x 10/side (same video as above)- neutral spine
Landmine press x 8/side
Banded pull aparts x 20




Gymnastics Conditioning (6:30 total time)
1 min hollow plank hold
1 min handstand shoulder taps
— rest 2 min —
30 sec hollow plank hold
30 sec handstand shoulder taps
—rest 1 min —
15 sec hollow plank hold
15 sec handstand shoulder taps




WOD
For Time
25 single DB box step ups- rack DB however you like
25 DB alternating snatch
25 OH DB walking lunges- use a single DB OH- you can decide what side to hold it on or switch sides
25 Devil's press
DB weight 50/35 35/20