08.29.2023

Strength
5 x 5 reps front squats
3 tempo squats @2211 + 2 front squats @ 72-75%

WOD

"Roped In"
12-10-8-6
strict press 95/65  75/55  45/35
C2B pull ups/ pull ups
30 DUs after each round

05.22.2023

Strength
Wendler week 3, cycle 3
max out today instead of max reps
Strict Press
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"Lat Blast"
4 sets of 
2:00 cardio choice
AMRAP 60 seconds*
8 jerks  135/95  115/75  95/65
4 strict pull ups
Rest 60 seconds
*pick up where you left off in the AMRAP each round*

05.16.2023

Mobility
1:00 wrist stretches- forward and backward rocks
banded lat stretch x 30 seconds/side
barbell overhead hold x 30 seconds- light load 
 
 
 
Strength
Wendler week 2 cycle 3
Strict Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
Masters Semi-Final wod
5 x 2:00 on/ 1:00 off
7 deadlifts
5 cleans
3 shoulder to overhead
start at the top of the wod every 2:00
RX 155/105
IN  115/75
SC  75/55

05.08.2023

Strength
Wendler week 1, cycle 3
Strict press
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
 
WOD
"Running Free"
3 rounds for time
800m run
12 wall balls 20/14
6 power cleans 155/105  135/95  115/75
10 alternating pistol squats or progressions

05.02.2023

Strength
Wendler week 4 cycle 2
Deload 
Strict Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
 "Burpees and Cleans"
18:00 AMRAP
10 shuttle runs- 25'out and back= 1 rep
9 bar facing burpees
3 power cleans 185/125  155/105   115/75

04.27.2023

Mobility
A.  robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/
1. front raises 15 reps 
2. diagonals x 10 reps each side- keep the lower hand at the hip
3. supinated pull aparts x 15 reps

 
 
Strength
Wendler week 3 cycle 2
Bench Press
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
 
WOD
#justabar
"99"
5 rounds for time
7 hang power cleans
6 strict press
5 thrusters
after completing 5 rounds finish off with 9 burpees to make 99 reps total

04.24.2023 Member of the Month

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side


then
https://www.instagram.com/p/Cq6Y_50LjNh/

D. DB external rotation x 15 reps each side

E. DB Powell raise- on floor x 15 reps each side

F. Prone Y raises x 15 reps
 
 
 
 
Strength
Wendler week 3 cycle 2
Strict Press
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%

Member of the Month Emily
12:00 AMRAP
20 Double unders
4 heavy DB snatch- this weight should be heavier than our usual 50/35  35/20
6 C2B pull ups
8 Burpee box jump overs 24/20"