
workout of the day
02.22.2023
WOD
15:00 AMRAP
DB snatch x 10 50/35 35/20
DB box step ups x 10 50/35 35/20
DB snatch x 14
DB box step ups x 10
DB snatch x 18
DB box step ups x 10
DB snatch x 22
DB box step ups x 10
*keep adding 4 reps to the DB snatches
each movement is alternating sides
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. power snatch from the pockets
Strength
6 sets of hang snatch + snatch start at 60% and build
4 sets of 2 reps snatch pull @ 90-100+%
WOD
15:00 AMRAP
DB snatch x 10 50/35 35/20
DB box step ups x 10 50/35 35/20
DB snatch x 14
DB box step ups x 10
DB snatch x 18
DB box step ups x 10
DB snatch x 22
DB box step ups x 10
*keep adding 4 reps to the DB snatches
each movement is alternating sides
02.08.2023
WOD
"Sitting Around"
For Time
40 abmat sit ups
40 wall balls 20/14
40 double unders or 80 singles
30 abmat sit ups
30 wall balls
30 DUs or 60 singles
20 abmat sit ups
20 wall balls
20 DUs or 40 singles
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
Mobility https://www.instagram.com/p/CdbFHUIAKJW/2 sets
8-10 Windmills to each side
20-30 sec Single Arm Overhead DB Carry
8-10 Supine Press Roll to Side
Strength
A. 5 sets of hang snatch x 1 rep @ 75-78%
B. 3 sets of snatch pulls x 2 reps @90+%
WOD
"Sitting Around"
For Time
40 abmat sit ups
40 wall balls 20/14
40 double unders or 80 singles
30 abmat sit ups
30 wall balls
30 DUs or 60 singles
20 abmat sit ups
20 wall balls
20 DUs or 40 singles
01.16.2023
WOD
"Rookie"
For Time
200m row
10 hang power snatch 135/95
400m row
15 hang power snatch 115/85
600m row
20 hang power snatch 95/65
Strength
A. 5 sets of hang snatch x 2 reps @ 70-75%
B. 3 sets of 2 reps snatch pull with 2 second pause at the knee @ 85%
C. 3 sets of 1 rep snatch pull @ 90+%
WOD
"Rookie"
For Time
200m row
10 hang power snatch 135/95
400m row
15 hang power snatch 115/85
600m row
20 hang power snatch 95/65
09.06.2022
"POWER CYCLE"
For Total Time:
-
2 Rounds of:
20 Power Snatch 95/65 75/55
200 Meter Run
-
2:00 Rest
-
2 Rounds of:
20 Power C&J 95/65 75/55
200 Meter Run
Warm up
2:00 row or run- easy pace
30 seconds banded air squats
1:30 row or run- moderate pace
30 seconds wall slides
60 seconds row or run- moderate pace with a slight pick up
30 seconds deep squat progressions
Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/
Snatch warm up- 3 reps each
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets
Strength
A. 3 sets of high hang power snatch + high hang snatch @ 55%
B. 3 sets of hang power snatch + hang snatch @65%
C. 3 sets of snatch x 1 rep @75%
"POWER CYCLE"
For Total Time:
-
2 Rounds of:
20 Power Snatch 95/65 75/55
200 Meter Run
-
2:00 Rest
-
2 Rounds of:
20 Power C&J 95/65 75/55
200 Meter Run
09.02.2022
WOD
"The Minnesota Miracle"
15 rounds for time
3 burpee to a target
2 power snatch 115/85 95/65 75/55
1 wall walk
Warm Up
2 rounds
50 single unders
20 band pull aparts
10 PVC Cuban Press
Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up front raises
C. palms down front raises
Snatch Warm Up- 3 reps each
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets
Strength
A. 3 sets of high hang power snatch + high hang snatch @50%
B. 3 sets of hang power snatch + hang snatch @60%
C. 3 sets of snatch @70%
WOD
"The Minnesota Miracle"
15 rounds for time
3 burpee to a target
2 power snatch 115/85 95/65 75/55
1 wall walk
08.12.2022
WOD
"75 MPH"
For Time
75 power cleans 135/95 115/75 95/65
every 2:00 starting at 0:00 complete 12 TTB or hanging knee raises (scale to 8 TTB/ hanging knee raises)
Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex
*complex
3 OHS slow
3 sots press to stand
3 behind the neck press to squat
3 power snatch below the knee
Strength
A. high hang snatch 3 sets of 2 reps @ 70%
B. hang snatch 3 sets of 1 rep @ 80%
C. snatch 3 sets of 1 rep @85%
WOD
"75 MPH"
For Time
75 power cleans 135/95 115/75 95/65
every 2:00 starting at 0:00 complete 12 TTB or hanging knee raises (scale to 8 TTB/ hanging knee raises)
08.04.2022
WOD (20:00)
"Over the Top"
For Time
5-4-3-2-1
power snatch 135/95 115/75 95/65
OHS 135/95 115/75 95/65
15/12 cals row after each set of OHS
Rest 3:00
4:00 AMRAP
3 power snatch 95/65 75/55 55/45
3 OHS 95/65 75/55 55/54
12/9 cals row
Warm up
2 sets
100m run
A. plank to pike opposite hand to toe touch x 5 each side
B. deep squat progressions x 5 reps
C. plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en
Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps
Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets
Strength
A. 3 sets of high hang snatch x 3 reps 60-65%
B. 3 sets of hang snatch x 2 reps 65-75%
WOD (20:00)
"Over the Top"
For Time
5-4-3-2-1
power snatch 135/95 115/75 95/65
OHS 135/95 115/75 95/65
15/12 cals row after each set of OHS
Rest 3:00
4:00 AMRAP
3 power snatch 95/65 75/55 55/45
3 OHS 95/65 75/55 55/54
12/9 cals row