10.27.2023

 Strength
A. Deadlifts 
10 reps @ 55%
8 reps @ 65%
6 reps @ 70-75%
4 reps @ 78-82%
2 reps @ 85-88%

B. between sets of deadlifts, complete 20 feet of standing hand over hand sled pull

WOD
"Barbell Love"
4 sets of 
12 shoulder to overhead
6 front squats
3 clusters
Rest 1:00
115/85   95/65  75/55

04.25.2023

Strength
Wendler week 3 cycle 2
Deadlifts
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
WOD
"Sled Dogs"
16:00 AMRAP
50 feet farmer carry walking lunges (25 feet out and back)  50/35  35/20
10 x renegade rows - row right, push up, row left, push up   50/35  35/20
50m sled pull- pylon and back
200m run

04.18.2023

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


then
https://www.instagram.com/p/Cq6Y_50LjNh/

D. DB external rotation x 15 reps each side

E. DB Powell raise- on floor x 15 reps each side

F. Prone Y raises x 15 reps


 
 
 
Strength
Wendler week 2 cycle 2
Strict Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%



WOD
"Sled Dogs"
16:00 AMRAP
50 feet farmer carry walking lunges (25 feet out and back)  50/35  35/20
10 x renegade rows - row right, push up, row left, push up   50/35  35/20
50m sled pull- pylon and back
200m run

03.08.2023

Mobility
14 hip airplanes
14 single leg glute bridges
 2:00 squat hold
 
 
 
Leg Day
back squat
5 reps @ 65%
3 reps @ 75%
1 rep  @85%
2 sets of 3 reps @ 80%

Super Set
3 sets of
A.  banded hamstring curls 30 seconds
B.  banded glute bridges 30 seconds
rest as needed

WOD
"Slam"
13:00 AMRAP
sled pull x 50 feet
DB box step ups x 12 reps (6/side) 50/35  35/20
bike cals x 15/12

08.05.2022

Warm Up
3 rounds
10 mountain climbers each leg
20 Lateral Band Walks/side
10 banded air squats
10 Tall Kneeling to Standing (5/side)



Mobility
prone PVC lift offs x 15 reps
standing hollow banded pull- downs x 15 reps
wall slides x 15 reps


WOD
"Zoomies"
every 2:30 for 20:00
alternate rounds
1- 50m sled pull + 12 lateral line burpees
2- 14/10 cals bike + 8 devils press 50/35 35/20


Accessory
2 sets
1- 50m sandbag carry- bear hug + 30 seconds hollow hold
2- 50 m sled drag + 30 seconds side plank- each side

05.23.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs





Skill
gymnastics positions
hollow hold
arch
planche


WOD
"Running Free"
For Time
Sled pull 50m
21 TTB
9 sandbag cleans
5 shuttle runs- 50 feet (25 feet out and back)

Sled pull 50m
15 TTB
6 sandbag cleans
5 shuttle runs- 50 feet

Sled pull 50m
9 TTB
3 sandbag cleans
5 shuttle runs- 50 feet

04.23.2022 Partner WOD

Warm Up
200m run
2 wall walks
10 single arm DB strict press
10 each direction banded walks- forward/backward/lateral
*Barbell Complex


*3 clean grip RDLs
3 muscle cleans
3 tall cleans
3 push jerks





WOD
"Pulling Your Own Weight"
18:00AMRAP

with a partner
partner A sled pulls 100m
partner B completes max reps Macho Man complex 115/85 95/65 75/55
switch places with the sled pull is complete

Macho Man
3 power cleans
3 front squats
3 jerks