09.07.2023

Strength
last test at the 5 RM OHS
overhead squats 3 sets of 5 reps
 
WOD
"Step One"
partition however you like
800m run
60 clean & jerks 115/75  95/65  75/55
40 hammer strikes on tire
20 dual DB burpee box step overs 50/35  35/20

09.06.2023

Strength
A. sots press 3 sets of 3 reps light
B. snatch balance  3 sets of 2 reps moderately heavy
C. power snatch x 2 reps
set 1-2 @ 60%
set 3-4 @65%
set 5-6 @ 70%

WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches  95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest

09.01.2023

Primer
3-4 sets
racked pulls @ 60-70% max DL x 10 reps
immediately following the last pull, sled push 50m  -45/25 plate added to sled
https://youtu.be/6CJmYdgpHEg
 
WOD
"50s"
AMRAP 10:00
50 deadlifts 135/95  95/65  75/55
50 wall balls 20/14
400m run
max power cleans in remaining time  135/95  95/65  75/55

08.25.2023

Strength
Push Press
6 sets of 3 reps starting at 65% and building



Primer  https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull

WOD
"Highmark"
4-3-2-1
rope climbs
20 abmat sit ups
400m run

08.22.2023

Primer
3 sets of 3 reps of each exercise.  Increase load as needed.
 

https://www.instagram.com/p/CdvrqFOgIp5/ 

• ▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

• ▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

• ▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.

• Jump to Split Drill x 5 reps   youtu.be/hUNhvaNIJrQ

 
 


Strength
6 sets 
mid-thigh clean x 2 reps + 1 split jerk
sets 1-2 @ 65%
sets 3-4 @ 70%
sets 5-6 @ 75%




WOD
"Boat Race"
500m row
400m run
Rest 3:00
for a total of 3 rounds
get splits on each round

08.16.2023 Member of the Month- Reid

Primer
4:00 EMOM
3 power cleans starting at 50% and build over the 4 sets
3 each side reverse lunges
 
 
 
WOD- Member of the Month Reid

partner
Hot Shots 19
6 Rounds For Time
30 Air Squats- synchro
19 Power Cleans 155/105  115/85  95/65
14 Pull-Ups
400 meter Run- together
We are going to do this as a partner wod for Reid's workout. You will perform the air squats together, split the power cleans and pull ups, and run together.

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