09.01.2023

Primer
3-4 sets
racked pulls @ 60-70% max DL x 10 reps
immediately following the last pull, sled push 50m  -45/25 plate added to sled
https://youtu.be/6CJmYdgpHEg
 
WOD
"50s"
AMRAP 10:00
50 deadlifts 135/95  95/65  75/55
50 wall balls 20/14
400m run
max power cleans in remaining time  135/95  95/65  75/55

06.15.2023

Strength
Sumo Deadlifts
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
1 set of max reps @ 60%

WOD
"The Yellow Banana Seat"
5 rounds for time
50 DUs or 50 speed steps- counting right leg only
10 each side sledge hammer strikes
50m sled push- one plate- 25m out and back

05.15.2023 Partner WOD

Mobility:
A.  banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
 
 
 
 
Strength
Wendler week 2 cycle 3
Deadlift
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
"Uno Dos"
Partner Up
part one
8 x sled push 25m each- one push, one walk along- heavy

part two
40 x sandbag clean and throw over a racked barbell.
barbell needs to be close to chest height of pair

10.01.2022 Teams

Warm up

Bike/row 2:00
side shuffle x 2 lengths of gym
walking lunges x 2 lengths of gym
sumo inchworms x 10 reps
squat press outs with light plate or DB x 10 reps - in the bottom of the squat press the plate straight out and back
lateral leg swings x 10 each


then...


3 sets of this complex each side
https://www.instagram.com/p/BqqKZsogYHq/

2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
.

WOD
"2- Point Conversion"

20:00 AMRAP
split the class up into three teams
this is a relay against your buddies on the other teams
Order of the relay- waterfall style- no person from behind can pass someone in front
1. sled push to the pylon and pull back to the start line. Sleds should have 15# plate added
2. at the pylon complete 4 sandbag cleans + sandbag carry from the pylon to the fence and back to the pylon. Leave the sandbag there for your teammate.
3. run around the building to the side door by the bikes
4. complete 8 lateral burpees over a parallette- run outside the garage door to tag a teammate or go again.

09.20.2022

Warm Up
2 sets
200m run
2 lengths in the gym side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
A. banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B. KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C. band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above




Strength
Deadlift 5 sets of 5 reps @ 70%
then
3 sets of 8 each side hack squats https://youtu.be/MdYqhUKWLIE



WOD
"Offensive Line"
2 rounds for time
50m sled push -add 2 plates (male), one plate (female) to sled
400m run
15 power cleans 135/95 115/75 95/65

08.16.2022 Teams of 3

Warm Up
2 sets
1:00 cardio, increasing pace every 20 seconds
20 lateral banded steps/side
5 barbell good mornings
5 barbell behind the neck press
5 barbell back squats
10 each side Cossack squats


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.




WOD
"The Capitol"
Team of 3
one work, two rest except on the sled push
24/18 cals bike
24/21/18/15/12 reps deadlift 205/135 155/105 135/95
21/18/15/12/9 reps power clean
50m (pylon and back) sled push 270/225

break up reps as you choose with one working, two resting
sled push- two people push the sled, one rests


Accessories
2 x 50 banded tricep extensions
1 x 60 banded lat pull downs

07.13.2022

Warm up
3 sets
1:00 cardio choice
10 Russian baby makers
10 Cossack squats



Strength
Back squats for speed- stand up as quickly as you can every rep.
8 sets of 4 reps @ 65%

WOD
"Skywalker"
sprint intervals- pair up to share sleds plus have rest
5 rounds each for time
25m sled push- add one plate to the sled
12 x alternating DB snatch 50/35 35/20
25m sled push

Start with the sleds at the ramp. Push fast to the pylon. Your DB should be waiting for you at the pylon where you will quickly cycle through 12 reps. Push your sled back to the start line. Someone will take the sled next as you rest.