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

05.17.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
2 sets
landmine RDL x 8 on the right

10 hang muscle cleans

landmine RDL x 8 on the left

5 tall cleans




Strength
A. 6 sets of
1 hang clean + 1 tempo front squat @ 3011
start at 60% and build load with good squat form

B. clean pull + 5 second eccentric lowering
3 sets of 2 reps @ 85% 1RM clean

Primer for HSPU
practice kicking up to the wall
2 sets
1. handstand shrugs x 10 reps
2. handstand marches x 5/side


WOD
"Professor X"
5 rounds for time
50m sled push- keep it light or empty- to pylon and back
12 HSPU
8 power cleans 135/95 115/75 95/65