04.04.2022

Warm Up
2 sets
10 alternating single leg v-ups
10 Cossack squats
5 each side DB windmills
5 each side DB OH squats
10 glute bridges




Bullet proof shoulders
3 rounds
30 second KB arm bar/side - use a challenging weight
band upright row x 15 reps https://youtu.be/UVhWe4QfoYM




Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/

Strength
snatch press in the receiving position 4 x 3 reps
A. 3 sets of 2 hang muscle snatch + 2 OHS @ 30-40%
B. 5:00 EMOM 1 pause snatch @ 60-70%
pause 3 seconds at the knee, then snatch
C. 5:00 EMOM 1 snatch @ 75%


WOD
"Walk Up"
5 RFT
3 deadlifts 225/155 185/125 155/105
6 HSPU
50 feet OH walking lunges with one DB 50/35 35/20 (25 feet out and back)

02.25.2022

Warm Up
3 sets
1:00 bike or row
30 seconds jump rope
1:00 90/90 hip rotations
5 each side Samson walking lunges
5 each side squat Y's




Strength

A. snatch press in the receiving position
4 x 2 reps building load

B. snatch waves
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%

3 reps @ 65%
2 reps @ 70%
1 rep @ 75%

3 reps @ 70%
2 reps @ 75%
1 rep @ 80%



WOD
"The Sign"
Part One
Every 2:00 for 12:00
2 wall walks
20 sit ups

Part Two
5 rounds
5 deadlifts 225/155 185/125 155/105
10 wall balls 20/14

01.31.2022

Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex
3 hang muscle snatch
3 hang power snatch
3 power snatch



Strength
A. 4 sets of snatch press in receiving position x 3 reps- light load for position work

B. 4 sets of high hang squat snatch x 3 reps @ 50-60%

C. 4 sets of hang squat snatch x 2 reps @ 70-75%



AT Home Strength
Every 3:00 x 5 sets

10 DB goblet squat + overhead reach- light load- https://youtu.be/8-oAe9aOl-U
8 Hang DB Snatch @ 53/35lbs R
8 Hang DB Snatch @ 53/35lbs L



WOD
"All my favorites"
For Time
200/175m row
5 thrusters 115/85
400/350m row
10 thrusters
600/500m row
15 thrusters
800/650m row
20 thrusters

01.13.2022

Warm Up
10:00 flow
100 feet waiter carry, 50 each side
100 feet suitcase carry, 50 each side
3 Turkish get ups each arm
5 single arm overhead squats each arm


Strength
A. snatch press in the receiving position 5 sets of 3 reps
B. 4 sets of 3 reps high hang snatch- light for speed
C. 6:00 EMOM 1 snatch building load up to 80%



WOD
"Farm Strong"
13:00 AMRAP
2-4-6-8-10-12... keep adding 2 reps to each movement
DB alternating snatch 50/35 35/20
DB clean & jerk- you don't need to alternate- split reps
burpees

09.15.2021

Warm Up
2 rounds
200m run
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs



Strength
3 sets
DB single leg step ups x 10 reps
inverted rows x max reps 20 seconds
1:00 deep squat hold



snatch primer
A. snatch press in receiving position 3 sets of 5 reps
B. muscle snatch 3 sets of 3 reps building load



5:00 EMOM
1 hang power snatch
1 squat snatch



WOD
"Follow You Down"
15:00 EMOM
min 1- box jump overs x 10 24/20"
min 2- TTB x 8 reps or hanging knee raises
min 3- squat snatch x 3 build load starting at 60%

07.30.2021

Warm Up
Run 400m

2 rounds
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms

then...
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
Perform five reps of that complex in each set, for two total sets.


Mobility https://www.instagram.com/p/CRO-oGWMIex/
bench stretch x 30 seconds
lat eccentrics on bench x 10 reps
goblet squat + press x 10 reps
banded ankle distraction x 30 seconds each side


Primer
snatch press in the receiving position x 5 reps x 3 sets

snatch push press + 2 OHS x 5sets- build

WOD
"Karabel"
10 rounds
15 wall balls 20/14
3 snatch- power or squat 135/95 95/65 45/35

06.02.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dogs


Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS

Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 1 snatch balance- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 squat snatch start with 60-65% your 1 RM and build


WOD
"Double Oly"
16:00 EMOM
min 1- clean & jerk x 6 reps 115/85 95/65 75/55
min 2- bike cals x 12/10 or 10/7
min 3- power snatch x 6 reps 115/85 95/65 75/55
min 4- burpee box jump overs x 8 reps 24/20" or 6 reps