11.16.2023

Strength
block two- eccentric 
front squats
4 sets of 1 rep @50X1 at 80%
 
 
WOD
"Habanero"
For Time
40 wall balls 20/14
20 alternating DB snatch 50/35  35/20
30 wall balls
20 alternating DB snatch
20 wall balls 
20 alternating DB snatch
10 wall balls

11.04.2023. Team of 3

WOD
"Troopers"
Team of 3
30:00 AMRAP
30 wall balls 20/14
30 bench press 135/95. 115/75. 95/65
30 box jump overs 24/20"
30 DB snatch 50/35  35/20

10.30.2023

Strength
Every 2:00 for 8 sets
squat clean- build to a heavy single
set 1- 4 reps @ 50-55%
set 2- 3 reps @60-65%
set 3- 2 reps @70-75%
sets 4-8 -1 rep @ 80+%


WOD
"Earn the Points"
11:00 AMRAP
50 single DB box step ups 24/20"  50/35  35/20
50 wall balls 20/14
max reps hang squat cleans @ 80% of today's heavy

10.19.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
Snatch Complex
Take 10:00 to build to a heavy complex of
snatch + hang snatch + overhead squat
then
pick one of the three movements and complete a 4:00 EMOM
3 reps of your movement at 60% of today's heavy complex load


WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75  95/65  75/55

09.19.2023

Strength 
Deadlifts
6 sets of 1 rep @85%
between sets complete a gymnastics drill of choice

WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35  35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups

09.15.2023

Strength
3 sets
A. barbell hip thrusts x 15 reps @50% DL max
B. Cossack squats x 8/side- add weight if you can
C. contralateral suitcase box step downs x 8/side
https://youtu.be/BrhQNNw7D4Y?si=mu9RGKNZK8tIoHQW



WOD
"Jump Ball"
11:00 AMRAP
10 wall balls 20/14
5 box jumps  24/20"
1,2,3,4... burpee pull ups
keep adding reps of burpee pull ups until time expires

09.01.2023

Primer
3-4 sets
racked pulls @ 60-70% max DL x 10 reps
immediately following the last pull, sled push 50m  -45/25 plate added to sled
https://youtu.be/6CJmYdgpHEg
 
WOD
"50s"
AMRAP 10:00
50 deadlifts 135/95  95/65  75/55
50 wall balls 20/14
400m run
max power cleans in remaining time  135/95  95/65  75/55