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

10.21.2023. Partner WOD

WOD
"In Deep"

with a partner

buy in: 60 cals bike

10 rounds- you go I go 

3 C2B pull ups

6 pull ups

9 TTB

12 alternating DB snatch. 50/35. 35/20

cash out: 100 cals row

*one work, one rest on the calories and on the rounds, one person completes a full round before switching

07.21.2023

 
Strength
Tempo front squats
5 sets of 5 reps @2211  60-64%
*be sure to load heavier than last week

WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35  35/20
40 TTB or hanging knee raises
60 box jumps  24/20"
every 2:00, starting at 0:00, complete 30 DUs

07.13.2023

Snatch Warm up
3 reps empty barbell or PVC

1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under

5. upper cut drill

6. power snatch from the pockets

 
 
Strength
A. 4 sets of snatch balance x 3 reps @60-70% snatch max

B. take 10 minutes to build to your max snatch weight in an overhead squat

WOD
"Prize Money"
5 rounds for time
12 overhead squats  95/65  75/55
 9 TTB or hanging knee raises
6 box jumps 30/24"

07.06.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets 
 
Strength
Every 2:00 for 6 sets
hang snatch + snatch + pause overhead squat @60-70%
pause in the OHS for a full 3 seconds

WOD
"Quantum Leap"
18:00 time cap
10 rounds 
7 power snatch 75/55 45/35
7 TTB or hanging knee raises
7 box jumps 24/20"

06.10.2023 Partner WOD

Primer- shoulders
2 sets 
12 prone Y raises
12 DB side lying raises each side
30 seconds thoracic spine extension  https://youtu.be/tph_8KN9vQw  (1st in the video)


then

2 sets

 1. Single Arm Kneeling Press: x 8 each arm 
2. Half Kneeling Halos: x 8 each position
3. Single Arm Suitcase Deadlift: x 8 each arm    
4. Single Arm hang clean & jerk: x 8 each arm  
 
 
 

WOD
with a partner, you go I go style
10 rounds
12 cal row
10 TTB
8 wall balls
6 power cleans
4 bar muscle ups or C2B pull ups

05.25.2023 Members of the Month

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

WOD
Members of the Month- Nate and Jess
"Meyer Mayheim"
5 rounds for time
8 thrusters 115/85  95/65  75/55
10 TTB or hanging knee raises
12 box jump overs 24/20"
run 200m