03.25.2023

Primer- 2 sets
DB lat pull overs x 10
banded lat pull downs with PVC x 20
inchworms x 5
 then
 
2 sets- empty bar then add load
3 clean grip RDLs
3 hang power cleans
3 front squats
3 strict press

 
 
WOD
"What's Free?"
with a partner- you go, I go style
20 rounds for time
3 bar muscle up/ 3 C2B pullups/ 3 pull ups
6 thrusters 95/65  75/55 
9 bar facing burpees
200m row
*you can start your round when your partner is on the rower

02.28.2023

Strength

Back Squats

5 reps @60%

3 reps @ 70%

2 reps @ 80%

2 sets of 4 reps @ 75%

WOD

 "Quest"

25 Reverse Lunges 

25 Deadlifts 185/125  135/95

20 Bar-Facing Burpees

20 Power Cleans 155/105  115/75

15 Sit Ups

15 Front Squats  135/95  95/65

10 Ring Rows

10 Push Jerks  95/65 75/55

5 Pull-ups or bar muscle ups 

5 Thrusters 95/65  75/55

02.20.2023 Member of the Month

Skill: glutes and quads
https://www.instagram.com/p/Byb5rtcgUiB/
A.  Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top
 
 
 
Strength
work up to a heavy single rep clean
set 1 @75-78%
set 2 @ 80-83%
set 3 @ 85-88%
set 4 @ 90-93%
set 5 @ 95-98%
set 6 @ 100%
 
WOD
Member of the Month Christian Mynderse

Every 1:15 for 7:30
18-15-12-9-6-3
Thrusters
 build load

02.15.2023

 
Strength
back squats
4 sets of 2 reps @ 85%
then
2 sets of 6 reps @75%



WOD
"A Chance"
4 rounds for time
5 pull ups
10 push ups
15 air squats
5 pull ups
10 thrusters  95/65  75/55  45/35

01.18.2023

Strength
10 sets of 2 reps behind the neck jerks
you can choose push jerk or split jerk @ 55-70%




WOD
"Cardio King/Queen"
12:00 AMRAP
100 DUs or 150 singles
50 thrusters 45/35
25 burpee box jump overs 24/20"

12.28.2022

Warm Up

3:00 cardio choice

Thoracic and Squat flows

5 reps of each movement

1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

 
 
Mobility
1. banded ankle stretch x 30 seconds each side
2. banded wrist stretch x 30 seconds each side (just like the ankle stretch- put your hand on an elevated surface with the banded around the wrist- pull for tension on the band and hold)
3. open book stretch x 30 seconds each side

 
Strength
Overhead squats
4 sets of 5 reps @75%

WOD
"Grippy"
9:00 AMRAP
3,6,9,12,15... keep adding 3 reps until time expires
thrusters 95/65  75/55
TTB or hanging knee raises
 
 
Post WOD- abs  2 sets
All Posts • Instagram
1.  10 each side clam shell side hip thrusts
2.  10 straight leg sit ups
3.  20 single leg alternating v-ups
4.  20 heel taps
5.  20 alternating deadbugs- legs only, slowly
6.  20 tall plank cross body mountain climbers
7.  10 ab roll outs- use a scooter or the barbell

11.28.2022

Warm up
2 sets
200m row
plank to pike opposite hand to toe touch x 5 each side
touchdown squats x 8 each side
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




Strength
back squats
unbroken sets for speed
3 reps @ 50-60-65-70%

then...
5 sets of
clean pull + squat clean & jerk
set 1-2 @65%
set 3-4 @ 70%
set 5 @ 75%

WOD
"Royal Flush"
For Time
5-7-9
power cleans 135/95 95/65 75/55
bar facing burpees
thrusters 135/95 95/65 75/55
bar facing burpees

10:00 time cap