10.03.2023 No 6:30pm class today

Strength
3 sets
perform 2 warm up sets of 8 reps rack pulls to determine your load
A. rack pulls x 10-15 reps @ RPE 7-8/10. https://youtu.be/6CJmYdgpHEg
B. DB bent over rows x 8 per side @21X1 RPE 8-9/10

WOD
"Flip Flop"
6 rounds for time
tire flips x 4
200m run
box jump overs x 12  24/20"

08.17.2023

Strength
Back Squats
4 reps @ 65%
3 reps @ 75%
2 reps @ 85%
3 sets of 10 reps @ 75%
 
 
WOD
"Flat Tire"
5 rounds for time
4 tire flips
10/8 cals bike sprint
1 round of Macho Man* with dumbbells  50/35  35/20

macho man= 3 DB power cleans + 3 DB front squats + 3 DB push jerks

07.20.2023

Strength
Deadlifts
10 sets of 2 reps @ 75%
 
 
WOD
"Run Over"
4 rounds
300m row
6 tire flips
200m run
Rest 1:00

06.07.2023

Strength
Deadlift 
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
then 1 x max reps @ 55%


WOD
"So Flipping Good"
12:00 AMRAP
4,6,8,10,12...
single arm devil's press 4= 2 right, 2 left  50/35  35/20
2-3-4-5-6...
tire flips

09.17.2022 Team of 3

Warm Up
Coach led outside
https://www.instagram.com/p/BlmWiCZHGXG/
1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility warm up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy




WOD
"High Mark"
Team of 3
3 rounds or a 30:00 time cap
60 wall balls 20/14
45 TTB or hanging knee raises
15 box get overs 48/40"
9 tire flips

45 wall balls
30 TTB
15 box get overs
9 tire flips

30 wall balls
15 TTB
15 box get overs
9 tire flips

08.11.2022

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's




Strength
Strict press
4 sets of 3 reps @ 75%


WOD
"Max Out"

20:00 EMOM
max reps at each station- transition time and work time all included in the 1:00
min 1- push press 115/75 95/65 75/55
min 2- sit ups
min 3- battle ropes
min 4- tire flips
min 5- rest

05.20.2022

Warm Up
2 sets
1:00 cardio
10 steps each side death march
15 air squats
20 banded good mornings
10 scap pull ups

then

10 PVC platter squats
5 barbell tall cleans
5 hang muscle cleans
5 hang power cleans




Strength
4 sets- super set
A. barbell hip thrusts x 8 reps @80%
B. tire flips x 5 reps

WOD
"Iron Man"
3 rounds for time
Row 500m/ 425m
21 power cleans 115/85 95/65 75/55
Run 400m