
workout of the day
08.24.2023
WOD
"Pyramid Scheme"
10 shoulder to overhead (S2OH) 135/95 115/75 75/55
15 C2B pull ups/ pull ups
20 wall balls 20/14
800m Run
20 wall balls
15 C2B pull ups/ pull ups
10 S2OH 135/95
Strength
Test max back squat OR
5 sets of 5 reps
3 tempo front squats @ 2211 + 2 front squats
@70-73%
WOD
"Pyramid Scheme"
10 shoulder to overhead (S2OH) 135/95 115/75 75/55
15 C2B pull ups/ pull ups
20 wall balls 20/14
800m Run
20 wall balls
15 C2B pull ups/ pull ups
10 S2OH 135/95
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
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
07.27.2023
WOD
"You have Rest!"
24:00 EMOM
min 1- 15 wall balls 20/14
min 2- 8 chest to bar pull ups/pull ups/4 eccentric pull ups
min 3- 14/12 cals bike
min 4- rest
Mobility
A. Banded hollow I Y x 20 reps
keep wrists straight. Pull up to the I then to Y. Keep rib down. No arching.
B. gymnastics position- hollow hold + arch hold
C. kip shape drill on the rig- use a box at your feet. x 5 reps for 2 sets
Hang from rig. Hit the holllow. Hit the arch.
D. kip swings- shoulder driven movement. 30 seconds x 3 sets
WOD
"You have Rest!"
24:00 EMOM
min 1- 15 wall balls 20/14
min 2- 8 chest to bar pull ups/pull ups/4 eccentric pull ups
min 3- 14/12 cals bike
min 4- rest
07.018.2023
WOD
"Threes Company"
8:00 AMRAP
5 power cleans 135/95 115/75 95/65
7 burpee box jump overs 24/20"
9 wall balls 20/14
then take 5:00 to find your heavy power clean
Strength
back squats (16:00)
5 reps @65%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
3 sets of 10 @ 65%
WOD
"Threes Company"
8:00 AMRAP
5 power cleans 135/95 115/75 95/65
7 burpee box jump overs 24/20"
9 wall balls 20/14
then take 5:00 to find your heavy power clean
06.27.2023
WOD
"Tsunami"
Buy In: 400m run
3 rounds
40 wall balls 20/14
30 KB swings 53/35
20 Alternating DB snatch 50/35 35/20
10 TTB or hanging knee raises
Time Cap 20:00
Strength
Ten sets of 2 reps push press @ 65-75%
*build based on quality over the 10 sets
WOD
"Tsunami"
Buy In: 400m run
3 rounds
40 wall balls 20/14
30 KB swings 53/35
20 Alternating DB snatch 50/35 35/20
10 TTB or hanging knee raises
Time Cap 20:00
06.16.2023
WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14
Strength- accessories
2 sets
A. single arm DB bench press x 12/side
B. wide grip strict pull ups x 8
2 sets
A. single arm DB rows x 10/side @2111
B. DB reverse flys x 12- light load
2 sets
A. banded tricep extensions x 30
B. banded pull aparts x 30
WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14
06.10.2023 Partner WOD
WOD
with a partner, you go I go style
10 rounds
12 cal row
10 TTB
8 wall balls
6 power cleans
4 bar muscle ups or C2B pull ups
Primer- shoulders
2 sets
12 prone Y raises
12 DB side lying raises each side
30 seconds thoracic spine extension https://youtu.be/tph_8KN9vQw (1st in the video)
then
2 sets
1. Single Arm Kneeling Press: x 8 each arm
2. Half Kneeling Halos: x 8 each position
3. Single Arm Suitcase Deadlift: x 8 each arm
4. Single Arm hang clean & jerk: x 8 each arm
WOD
with a partner, you go I go style
10 rounds
12 cal row
10 TTB
8 wall balls
6 power cleans
4 bar muscle ups or C2B pull ups