09.09.2022

Warm Up
2 sets
Landmine strict press right side x 14
Landmine snatch high pull right side x 12
banded tricep push downs x 15
handstand hold 30 seconds- on the wall or a box
Landmine strict press left side x 14
Landmine snatch high pull left side x 12
banded tricep push downs x 15
handstand hold 30 seconds




Primer
A. 2 sets
100 feet single arm OH carry each side
6 Cossacks each side

B. 2 sets
50 feet single arm suitcase carry each side- heavy
6 DB step ups each side - heavier than the last time you completed these

WOD
"Strictly Clean"
For Time
1000m row
then
5 rounds
3 strict handstand push ups or 15 feet handstand walk
3 hang squat cleans @ 75%
then
1000m row

02.17.2022

Warm Up
10 minute flow of:

20 Yard Waiter Carry, each arm
20 Yard Suitcase Carry, each arm
3 Turkish Get Ups, each arm
5 Single Arm Overhead Squat, each arm


Primer
3 sets
scap push ups x 6-8 reps
hand press to plank lean x 3 reps https://youtu.be/MHaDWJswqY4
kick up to wall x 3 reps
handstand hold x 20 seconds



WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes


Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
*Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
*Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
*Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear craw

09.14.2021

Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach
5 sumo inchworms + push up

then
2 rounds
3 eccentric pull ups with a 5 second descend
15 each side banded external rotations- orange band on rig
15 banded face pulls


Strength
strict handstand push ups
If you have 3-5 sHSPU then, 4-3-2-1 keep sets unbroken
If you have more than 5 sHSPU, then 7-5-4-3
If you are doing these on a box, then 7-6-5-4

Primer
Complete the complex 4 times
1 clean pull
1 power clean
1 hang power clean
1 squat clean


WOD
"No Lie"
buy in 800m run
21-15-9
power cleans 135/95 115/75 95/65
HSPU
cash out 800m run

06.08.2021

Warm Up
3 rounds
200m run
10 Jefferson curls
5 yoga push ups


Mobility: shoulders
wall slides x 15
foot elevated down dog stretch x 30 seconds
prone band OH reach x 10
https://www.instagram.com/p/CPkCxtcHo1G/?utm_source=ig_web_copy_link


Strength
A1. 6 sets
clean lift off + power clean + jerk
build load starting at 60%

A2. 3 sets of 2 reps clean pulls @90-95%

WOD Primer: 5:00 EMOM
perform at or close to wod weight
1 clean pull
1 power clean
1 hang power clean
1 front squat


WOD
"Short Street"
4 rounds for time
5 strict handstand push ups
10 power cleans 135/95
15 TTB