06.08.2023

Strength
Accessories
3 sets of each- super set A/B and C/D
A.  Bamboo (thick PVC) walk x 1:00- hang KBs from the PVC
B.  Ring dips or stationary dips on box x 4-8 reps

C. Suitcase carry x 100 feet each arm- grab a heavy weight
D. Ring support hold x 15-30 seconds


WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees  to a target

12.23.2022

Warm up
2 sets
20 steps death march
5 each side spiderman lunges
20 tib raises
5 each side Cossack squats


Strength
9:00 EMOM
min1- reverse sled drag- add weight to the small sleds and walk backwards with straps
min2- suitcase carry heavy 25 seconds each side
min3- deadlift x 3 reps building load each round

WOD
"Queen of Hearts"
Every 4:00 for 5 sets
400m/350m row
15 DUs or 30 singles
5 deadlifts
each round the DL increases from 65%-70-75-80-85%
*record times and load*

11.15.2022

Warm Up
2 sets
300m row
prone PVC pass thrus x 10 reps
prone PVC press behind the neck x 10 reps
PVC overhead squats x 10 reps
PVC sots press x 10 reps



2 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each



Strength
A. every 2:00 for 6 sets
2 reps hang squat snatch
set 1-2 @ 70%
set 3-4 @ 75%
set 5-6 @ 80%


B. 4:00 EMOM
1 squat snatch @ 80%

WOD
"Heavy Load"
stations
Every 2:00 for 16:00 (2 rounds)
min 1-2 handstand walk x 50 feet or scooter walk x 100 feet
min 3-4 suitcase carry AHAP x 100 feet each arm
min 5-6 sled rope pulls x 50 feet with 3 plates on small sleds
min 7-8 Turkish get ups x 4 each side 50/35

09.03.2022 Partner WOD

Warm Up
2 sets
lateral banded walks x 10 each side
monster walks x 10 each direction
30 seconds calf eccentrics each side


2 sets
banded lat pull downs x 20 reps
DB high pulls x 8 each side
jumping in place x 20 seconds



Mobility
wall slides x 30 seconds
banded ankle stretch x 30 seconds each side
perfect stretch x 4 each side




"Goldy the Gopher"
Team of 2
Every 12:00 for 36:00
200m suitcase carry- each person has one DB/KB
then 2 rounds
50 alternating DB snatches 50/35 35/20
40 TTB or hanging knee raises
100 DUs or 200 singles

04.28.2022

Warm Up
2 rounds
200m row or run
10 Jefferson curls
5 push ups
20 banded lat pull downs



Strength
OH carry x 1:00 each side
rest 1:00
Suitcase carry x 1:00 each side
rest 1:00
repeat above 30 seconds each side

then...
3 sets
A. half kneeling landmine single arm press @3X11 x 8-10 per side https://youtu.be/gwlt8NcXDcI
B. KB swings x 15- American swings if you can
C. yoga push ups x 5


WOD
"Carry Me Away"
3 rounds for time
sandbag carry 50m - pylon and back
10 x sandbag clean and throw over - 48/40" box
10 x get up and over tall box- 48/40"

11.03.2021

Warm Up
3 sets
lateral banded walks x 10 each side
monster walks x 10 each direction
20 seconds banded half squat pulses

Mobility
wall slides x 30 seconds
banded ankle stretch x 30 seconds each side
perfect stretch x 4 each side



Skill work
3 sets
A. handstand push up negatives x 5 reps
B. single DB overhead walking lunges x 10 each side
C. low Cossack squats x 8 each side - add DB or KBs in the front rack as a challenge

WOD
"For the Win"
8 rounds for time
3 strict press @ 75% your 1RM
10 alternating pistols (5 each side)
100 feet suitcase carry (50 feet each side)- 70/50

03.02.18

Warm Up12 min Bike 45 sec Bird Dogs, 10/side Single Leg Glute Bridge, heel elevated on bench 10/side Forward Lunge w/ Overhead Reach, 20 reps Vertical Jumps, 5 reps

Mobility:

Inchworm Walk + Scap Push-Up + Press Up x 5 reps Bench T-Spine Opener x 60 seconds

Band Assisted Lat Stretch x 45 seconds per side

Band Assisted Hamstring Floss x 45 seconds per side

WOD

4 Rounds

400m Row

KB swings x 20 reps  53/35

Single side (suitcase carry) KB carry x 4 lengths (each side twice)  72/53

Rest 2:00