workout of the day
10.09.2023. Partner WOD
WOD
"Row My Boat!"
with a partner switching by round
20 rounds for max calories
50 seconds work, 10 seconds transition
Strength
A. snatch sots press
3 sets of 3 reps- keep light
B. drop snatch
3 sets of 3 reps- keep light for speed
C. power snatch x 1.1 (perform one rep, rest 10 seconds and then perform a second rep)
set 1-2 @60%
set 3-4 @ 65%
set 5-6 @ 70%
WOD
"Row My Boat!"
with a partner switching by round
20 rounds for max calories
50 seconds work, 10 seconds transition
07.24.2023
WOD
"Hammer Pants"
5 rounds for time
20 hammer strikes
50m heavy farmer carry
10 push ups
Rest 1:00
Strength
A. 3 sets of snatch press in receiving position x 3 reps
B. 3 sets of 3 snatch balance @65-75% of max snatch
C. Take 10 minutes to build to your 70-75% snatch
WOD
"Hammer Pants"
5 rounds for time
20 hammer strikes
50m heavy farmer carry
10 push ups
Rest 1:00
10.14.2022
WOD
"The Standard"
For Time
50 alternating DB snatch 50/35 40/25 35/20
*100 feet OH walking lunges- use both DBs or one plate 45/25#
*100 feet is measured as 25 feet and turn around
Warm Up
2 sets
2:00 cardio choice
5 yoga push ups
10 hip airplanes
10 deep squat progressions
30 second deep squat hold
Mobility
A. banded face pulls x 20
B. PVC Cuban press x 10
C. squat Y's x 5 each side
Snatch Warm up
3 reps empty barbell or PVC
1. slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets
Strength
A. snatch sots press x 4 reps for 3 sets- light load or empty barbell
B. snatch
8 sets of 1 rep snatch- build from 50-85%
WOD
"The Standard"
For Time
50 alternating DB snatch 50/35 40/25 35/20
*100 feet OH walking lunges- use both DBs or one plate 45/25#
*100 feet is measured as 25 feet and turn around
Core Finisher- if time remains
3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds
11.12.2021
WOD
2k row for time
Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows
https://www.instagram.com/p/CVwBD--gY6o/
Warm Up
Burpee builder - keep adding reps and plates until you can't. Perform 3-4 reps at each level
They call this the Burpee Builder and it helps wake up your hip flexors and hamstrings! The version shown here is an advanced version. You can start by placing your hands on top fo the plate and then bringing your feet to the same plate. Then you can work up to this version with hands on the floor and bringing your feet to the plates.
Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength- 3 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps
Strength
A. muscle snatch x 2 reps for 4 sets
B. snatch sots press x 3 reps for 3 sets
C. hang power snatch + hang squat snatch
6 sets starting at 60% and building load with good form
D. 4:00 EMOM
1 squat snatch @85-90%
WOD
2k row for time
Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows
08.27.2021
WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55
Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/▪️Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down
50m each side
▪️Cross Walk- keep these light with lats and scaps pulled down and elbows straight
100 feet in total
▪️Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.
15 reps
▪️Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set
15 reps
▪️Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can
15 reps each side
Mobility
5 deep squat progressions
30 second deep squat hold
Z- press variations- use the thin orange bands https://www.instagram.com/p/CERti3FJf51/
1. banded Z- press x 6-8 reps
2. Z face pull Y press x 6-8 reps
3. Z position external rotation x 6-8 reps
Strength
A. snatch press in the receiving position OR deep squat + press with one KB if the sots press is too much
3 sets of 5 reps- light load to work on positioning
B. snatch balance
4 sets of 3 reps- build load from part A.
C. snatch lift off + snatch
work for 6 sets to build load with a snatch lift off (the beginning of the snatch to the knee) + 1 rep snatch
WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55
03.20.2020 WOD + At Home
WOD
For Time
9 squat snatch 135/95
15 power snatch 115/75
21 OHS 95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS 95/65
15 power snatch 115/75
9 squat snatch 135/95
Warm Up
3 rounds
2 lengths shuffle
10 Cossack squats
10 each side shoulder taps
10 DB muscle snatch
5/side single arm DB OHS
Mobility:
shoulders: 5 each side- light weight https://www.instagram.com/p/B58iPFdBw9t/Lat eccentrics x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side
Burgener Warm up
https://www.instagram.com/p/B42avY2J2uf/
*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)
Skill: snatch
A. Snatch in the receiving position x 3 reps x 3 sets- light for form
B. Complex: 1 power snatch + 2 snatch grip push jerks + 3 OHS
C. Snatch pulls @ 70-90% x 3 reps x 2 sets
WOD
For Time
9 squat snatch 135/95
15 power snatch 115/75
21 OHS 95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS 95/65
15 power snatch 115/75
9 squat snatch 135/95
At Home WOD
10:00 AMRAP
20 alternating DB hang snatch 40/25 RX+ 50/35
12 weighted sit ups
AT Home - no equipment
4 rounds
10 Cossack squats or alternating pistols
12 sit ups
14 broad jumps
Abs
For Time
20 hollow rocks
50 burpees