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

08.06.2021 Partner WOD

Warm Up
30 seconds jumping jacks
30 seconds reverse plank bridge hold
30 seconds beast to alternating leg through

then...
shoulder warm up
Alex LaChance Warm ups • Instagram
2 sets of 10 reps each

then...
2 sets
6 x deep squat progressions
5 x empty bar press in receiving position


strength (17:00)
snatch waves
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @90%



WOD
"We are Together"
17:00 AMRAP
with a partner
200m farmer carry with KBs- divide
30 second handstand hold- same time
20 sandbag over the barbell- chest height- total for partners
20 tire flips- total for partners
60 second plank hold- same time

07.15.2021

WarmUp
as a group- coach led
10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog
https://www.instagram.com/p/CHvhxIBnzdS/
then...
https://www.instagram.com/p/CHqV-H1HoSA/
5 reps of each
▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch


Mobility
3 sets of 5 reps sots press with an empty bar or PVC
bottom of an OHS hold accumulate 1:00
prone swimmers x 5 reps

Strength
Snatch waves
3 reps@ 70%
2 reps@ 75%
1 rep@ 80%
3 reps@ 75%
2 reps @80%
1 rep @85%



WOD

"On to the Next One"
50 Beast To Alternating Leg Through
40 Sit-Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat 40/26
20 Tuck Ups
10 Alternating TGU or BODYWEIGHT 40/26
20 Tuck Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat
40 Sit-Ups
50 Beast To Alternating Leg Through

06.30.2021

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy

Mobility
3 sets of 5 reps sots press with an empty bar or PVC
bottom of an OHS hold accumulate 2:00
prone swimmers x 2 sets of 5 reps

Primer:
4 sets of 2 snatch push press + 2 OHS
start with an empty bar and add load as needed



Strength
snatch waves
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

WOD
"Can't Deny It"
15-12-9
wall balls 20/14
C2B pull ups- sub pull ups- or inverted rows

06.13.18

Warm Up3 sets of

2 Turkish get ups each side 15m bear crawl 10 alternating single leg cone taps https://www.youtube.com/watch?v=lq9c_NnO48g

banded warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university 1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold

2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps 3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side 4. Shoulder circles. 10 reps

Snatch Warm Up: empty bar

5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches 5 Overhead Squats

with an empty bar or light load:

3 reps muscle snatch 3 reps behind the neck press 3 reps tall snatch

Skill: Snatch Waves- squat snatch ( 12:00 EMOM)

Min 1: 3 reps @ 68% Min 2: 2 reps @ 72% Min 3: 1 rep @ 76% Min 4: rest Min 5: 3 reps @ 72% Min 6: 2 reps @ 76% Min 7: 1 rep @ 80% Min 8: rest Mins 9-11: 2 reps @ 80-84%

Primer: bar muscle up drill https://www.instagram.com/p/BjzytdjnFSs/?taken-by=cfgymnastics This drill can be a progression for athlete to use during the wod.

WOD 15-12-9

DB thrusters 50/35 35/20 7-4-3 Bar muscles up/ progression used today/ C2B pull ups