11.03.2023

Strength
Push Press
6 sets of 2 reps @ 78-80%


WOD
"Gimme, Gimme, Gimme"
For Time
10-8-6-4-2
Clean & Jerk 135/95
TTB
then
20/18 cals bike
then 
5-4-3-2-1
Clean & jerk  155/105
strict pull ups
then
10/8 cals row

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*

03.03.2023

 
"Fuzzy"
30:00 EMOM

Minute 1) 12/10 Calorie Row
Minute 2) 15 Kettlebell Swings  53/35
Minute 3) 5 Strict Pull Ups
Minute 4) 10/8 Calorie Bike
Minute 5) 20 Sit Ups
Minute 6) Rest

12.20.2022

Warm Up

200m row
5 scap pull ups
5 scap push ups
4 each side perfect stretch
200m row
5 wall walks
50 feet bear crawl
50 feet crab walk

Strength
push press
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
3 sets of 2 reps @80%


WOD
"Push Pull"
For time
60 single arm DB hang clean & jerk 50/35
40 DB step ups 24/20"
75 feet handstand walk or 150 scooter walk
10 strict pull ups

Extra Christmas Challenge
2:00 KB front rack hold- heavy
2:00 KB front rack wall sit hold- moderate
2:00 KB front rack tall kneeling to standing- light 

10.19.2022

Warm Up

2:00 cardio choice
2 sets
100 feet KB/DB cross body carry- switch at the 50 foot mark- one KB overhead, one KB at your side
5-8 push ups
10 barbell muscle cleans
5 barbell hang power cleans




Primer
6 sets of 2 reps power cleans
set 1-2 @55%
set 3-4 @ 65%
set 5-6 @70%



WOD
"Beers and Sunshine"
24:00 EMOM
min1- 15/10 cals bike or scale to 12/8 cals bike
min2- 5 power cleans 135/95 115/75 95/65
min3- 3 muscle ups or 3 ring dips or 3 strict pull ups

10.15.2022 Partner WOD

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell power cleans
5 barbell strict press
200m row/ski or bike

Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.


WOD
"Small Pieces"

with a partner for time
split the wod however you want in any order
120 power cleans 135/95 115/75 95/65
90 box jumps 24/20"
60 burpee pull ups -use a box to jump for the pull up to scale
30 C2B pull ups or banded strict pull ups

09.28.2022 Partner WOD

Warm Up
2 sets
Run 200m
20 steps DB death march
5-7 reps scap push up to downdog
5-7 reps each side Cossack squats


Strict September
2 sets of 20 pull ups
divide into sets- assist your pull up for larger sets
add weight if you need to make it more challenging



WOD
"Safety"
with a partner
17:00 time cap
100 cals bike
100 single arm devil's press 50/35 35/20

100 cals row
100 burpee over bar

remaining time max reps strict hspu

Accessories
3 sets
A. hamstring curls x 20 reps
B. suitcase carry x 50 feet each arm
C. pallof press x 15 each side