08.26.2023 Partner WOD

WOD
"Hustle"
with a partner- 40:00 time cap

PART 1
3 Rounds of:
100 Double Unders
50 Deadlifts 135|95 115/75  75/55
25 Burpees
-
2:00 Rest
-
PART 2
20 Bar Muscle Ups
40 Thrusters 135|95  115/75  75/55
60|50 Cal Row
Split Any Way
-
2:00 Rest
-
PART 3
5-4-3-2-1 Wall Walks
15-12-9-6-3 Power Cleans 135|95  115/75  75/55
"you go, I go" each person completes a full round ie. 5 WW + 15 PC then person B completes 4 WW + 12 cleans

08.15.2023

Super Set 2 rounds

A.  Gymnastics complex- rest as needed between sets

1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box  x 2  

B. Single leg KB  RDLs x 6-8 reps heavy
 
 
 
 
Strength
Deadlifts 
8 sets of 2 reps @ 80%
between sets complete 2 strict HSPU

WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar  150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00

08.05.2023 Partner WOD

WOD
"Thumbs Up 7-Up"
with a partner
one work, one rest- each person needs to complete all wall walks

1000m row
20 devil's press 50/35
3 wall walks each person
40 box jump overs 24/20"
3 wall walks each person
80 wall balls 20/14
3 wall walks each person
40 box jump overs
3 wall walks each person 
20 devil's press
1000m row

07.15.2023 Partner WOD

 Mobility- 10 reps of each movement
1. Y raise superman lift
2. prone swimmers
3. cat/camels
4. thoracic rotations
5. reverse lunge + reach
 
 
WOD
"Out of Hand"
with a partner
24 rounds for time
you go, I go
2 sandbang ground to over the shoulder
2 burpee pull ups
2 wall walks

07.01.2023. Partner WOD

Primer
2 sets
8 each side DB RDLs
8 each side DB high pulls
8 each side DB thrusters
 
WOD
"Runaway Train"
partner wod- 30:00 AMRAP
100 cals row
other person runs 200m and then switches with rower
in remaining time
AMRAP
10 wall walks
20 DB devil's press
30 DB hang clean & jerk
40 DB thrusters  
*dual DBs 50/35  35/20

05.10.2023

Glute Activation
one set
1. banded clam shell + hip raise x 8 reps + 10 second hold on last one/side
2. banded fire hydrants x 8 reps + 10 second hold on last one/side
3. banded straight leg raises x 8 reps + 10 second hold
4. banded air squat x  8 reps @ 3211
 

 
Strength
Wendler week 1, cycle 3
Back Squat
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
WOD
"Bend and Snap!"
every 4:00 for 20:00
5 deadlifts @70-75% -or a manageable load for TNG
25 feet handstand walk or 3 wall walks

03.14.2023

Warm Up
2 sets
1:00 speed steps
5 inchworms
10 each side light DB high pulls
20 second handstand hold in the hollow position



Overhead prep
2 sets
100 feet per exercise
 1. Bent Arm Waiter Walk: Maintain tension in the lats instead of the bicep. If you struggle getting the upper back and lats tight before you jerk, this can help!

2. Straight Arm Waiter Walk: Extend through the shoulder and push up into the plate as hard as you can. Elbow should be locked out.

3. Suitcase Carry- Stand up tall by maintaining a tight upper back and 360 degree pressure in the core to keep the weight from pulling you sideways. This is a great unilateral core exercise that also requires you to keep the lats tight.


Strength cycle week 1
deadlifts
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%


WOD- taken from Training Think Tank
"Breaststroke"
7:00 AMRAP
3 wall walks
6 DB snatch 50/35  35/20
12 box jump overs
Rest 1:00
7:00 AMRAP
3 wall walks
6 DB snatch
12 box jump overs