08.14.2023

Strength
Front squats 
5 sets of 5 reps
4 tempo front squats @ 2211 + 1 front squat @ 67-70%
 
Primer
4:00 EMOM
2 squat snatches @ 60% + 3-5 kip swings or ring swings

 
WOD
"Get Around"
12:00 AMRAP
1 ring muscle up/bar muscle up/chest to bar or pull up
1 squat snatch  155/105  135/95  95/65  75/55
1 box get over*  48/40"
*add one rep get over each round until time expires

06.09.2023

Strength
Snatch
A. 4 sets of 2 reps muscle snatch- keep light, build 
B. 5 sets of 2 reps slow pull snatch- 65-70%
C. 4 sets of 1 rep snatch- build from 70%

WOD
"3 Minute Drill"
15:00 EMOM
min1- box jumps x 10 reps 24/20"
min 2- ring rows x 12 reps
min 3- squat snatch x 2 @75-80%

05.13.2023 Team of 3

Primer
2 sets
a. DB Cuban Press x 5/side
b. banded face pulls x 20
c. Y-T-W x 6 reps prone- no weight
 
then accumulate 20 reps empty bar snatch drop  https://youtu.be/DCJLYWGEdzo
 
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
 
AMRAP 25:00
"Shirts and Skins"
Team of 3- Waterfall style
15/12 cals row
5 squat snatch 135/95  115/75  95/65
1 rope climb or 2 up/downs

07.20.2022

Warm up
800m jog or 1000m bike
One Round of 10 reps each with an orange band  Alex LaChance Warm ups • Instagram

◼️External Rotations (squeeze elbows into your ribs)

◼️Banded Pull Aparts

◼️Behind the Neck Pull Aparts (start with elbows at 90 degrees and pull band apart to fully extend elbows)

◼️Snatch Grip Press



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets




Strength
3-position snatch
https://youtu.be/IrXbuX1XVoc
bottom to top, the 3-position snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar
 
Every 3:00 for 15:00
3-position snatch @70-75%
ground
knee
mid-thigh
pause for a full 1-2 seconds at each position
 


WOD
"The Hitch"
For time
21 cals row/bike
21 Overhead squats  95/65   75/55
15 cals row/bike
15 power snatch
9 cals row/bike
9 squat snatch

 

06.13.2022

Warm Up
2 sets
50m skipping
10 each side plank shoulder taps
5 barbell sotts press to stand
5 behind the neck press to overhead squat



Strength
A. Every 1:30 for 5 sets
snatch grip push press + snatch grip push jerk + snatch balance
40-45-50% then last 2 sets 50-60%

B. Every 1:15 for 5 sets
snatch + OHS
set 1-2 @55-65%
set 3-4 @65-75%
set 5 @75-85%

WOD
"What you did in the dark"
10 rounds for time
1 squat snatch
3 power clean & jerk
15 DUs or 30 SUs

RX 135/95
INT 115/75
SC 95/65

03.21.2022

Warm Up
2 sets
Cardio 1:00
10 each side split squats
10 barbell behind the neck press
5 Kang squats



bullet proof shoulders
3 rounds
10 x prone PVC lift offs- grab as narrow as you can while still being able to lift 2-3 inches off the ground. Try to break the PVC by externally rotating arm before lifting

15 x banded 9090 overhead raises- keep entire back flat on the ground as you raise arms overhead. Use a band that makes this challenging.

Max reps inverted row- racked barbell on rig- pull chest to the bar. Elevate feet on a bench or box.


Strength
5 sets of
2 push press + 1 jerk
build load from 55% your push press weight


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/



WOD
"Get It"

12:00 EMOM
1 power snatch + 1 full snatch
pick a weight you can maintain for the entire 12 minutes for both movements- challenge yourself

01.14.2022

Warm Up
One round
45 seconds of each with a 15 second transition
box step ups
rest 15 sec
ring rows
rest 15 sec
scap pull ups
rest 15 sec
PVC platter squats
rest 15 sec
box jumps
rest 15 sec
ring rows
rest 15 sec
kipping swings
rest 15 sec
PVC Kang squats


Mobility
A. 10 x cat/camels
B. 10 x KB behind the back hip hinge
C. 15 x banded PVC hip hinge- tie up band on rig post, string PVC thru, and then hip hinge.


Strength
deadlift week 7
50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
max out reps

WOD
"Cinnamon Roll"
15:00 EMOM
min 1- 5 hang power clean 155/105 135/95 115/75 95/65
min 2- 7 deadlifts 155/105 135/95 115/75 95/65
min 3- 1 squat snatch + 3 OHS 155/105 135/95 115/75 95/65