05.18.2023

Strength
Wendler week 2 cycle 3
Back squat
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
"Bird's Nest"
4 rounds for time
Run  400m
6 Curtis P* complexes with dumbbells
50/35  35/20

*Curtis P=
1 power clean
2 front rack reverse lunges (L+R)
1 push press

05.06.2023 Partner WOD

WOD
"Crusher"
Partners- you go, I go
22 rounds 
1 bar muscle up/1 chest to bar/1 strict pull up
1 deadlift 315/225  265/185  225/155  185/125
2 HSPU or piked on a box hspu
then
22 rounds
1 power clean 225/135  185/115  155/105  115/80
3 bar facing burpees
5 V-ups

05.03.2023 Partner WOD

Strength
Wendler week 4 cycle 2
Deload 
Bench Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
Mid Week Partner WOD
"We are One"
8:00 AMRAP
400m run together
max reps cleans- power or squat weight 1
Rest 4:00
8:00 AMRAP
400m run together
max reps cleans weight 2
 
weight 1  155/105  115/75  95/65
weight 2  185/125  135/95  115/75

04.22.2023 Partner WOD

Mobility: Hips
KB leg lift overs x 10/side
KB sumo stance good mornings x 10
Cossack squats with low hanging KB x 5/side
90/90 hip switches x 5/side



WOD
"Shit Show"- by Jamie Hagiya
30 rounds with a partner- you go, I go
3 bar facing burpees
3 power cleans
3 front squats
3 push jerks
3 bar facing burpees

every 5:00 100m run together- starting at 5:00
suggested weights:  135/95  115/75  95/65

04.17.2023

Strength
Wendler week 2 cycle 2
Deadlifts
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%



WOD
Nacho Man
EMOM ALAP
1 power clean*  155/105   115/75   95/65
1 front squat
1 jerk 
*add 1 power clean every round

04.01.2023 Partner WOD

Warm Up
3 sets
400/300m row
DB hang clean x 5 right
DB strict press x 5 right
DB halos x 5 right
repeat all on the left side
Xiaopeng circles x 5 each direction with small plate
 banded C2B drill x 15 reps

 
 
Primer
6:00 EMOM
2 power cleans + 1 jerk 
build load- ending at wod weight 
 
WOD
"Nicest Jerks"
with a partner
5 rounds
20 C2B pull ups
5-4-3-2-1 clean & jerk  205/135  185/115  135/95
 
You can split the pull ups however you like.  Each person needs to do all reps of the C & J.  You can do reps however you like as long as each person has 5 complete in the first round.  This means you can alternate singles, doubles, or do all 5 and then the other person does all 5 reps.

03.17.2023

2 sets with an empty barbell
5 clean grip RDLs
5 tall muscle cleans
5 front squats
5 strict press
 
 
Strength
A. 3 sets of 3 hang clean @ 50%
B. 3 sets of 1 power clean + hang clean + clean @ 60%
C. 3 sets of 1 power clean + clean @70%
D. 3 sets of 2 clean pulls @90+%

WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20  20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build