08.29.2023

Strength
5 x 5 reps front squats
3 tempo squats @2211 + 2 front squats @ 72-75%

WOD

"Roped In"
12-10-8-6
strict press 95/65  75/55  45/35
C2B pull ups/ pull ups
30 DUs after each round

08.24.2023

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

08.16.2023 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.

07.31.2023

Strength
Every 3:00 for 5 sets
20 DB box step ups- dual DBs as heavy as you can do these unbroken


WOD
Helen
3 rounds for time
400m run
21 KB swings 53/35
12 pull ups

07.29.2023 Partner WOD

WOD
"Smoke Show"
with a partner 
You Go, I Go
10 rounds
10/8 cals bike
10 TTB or hanging knee raises
10 hang power snatch  95/65  75/55  45/35

Rest 2:00

10 rounds
10/8 cals bike
10 pull ups
10 hang power cleans 115/85  95/65  75/55

07.22.2023 Partner WOD

 Mobility
1.  banded face pulls x 15
2.  banded lat pull downs x 15
3.  banded pull throughs x 15 - thicker band between the legs, hinge and pull the band through the legs
 
WOD
"Rebuild"
14 rounds for time with a partner
7 deadlifts 225/155  185/125  155/105
200m run
7 pull ups

07.14.2023 Member of the Month- Jaime

Gymnastics Shapes
1.  hollow hold
2. arch hold
3. planche
4. hollow hold on rig with kipping swings
 
Push Up Skills
1. 30-60 second elbow plank
2. hi lo plank x 8 each side
3. elevated push ups or eccentric push ups
4. full push ups 3 sets of 8 reps
 
 
 
WOD : Los Kuarenta / The forty’s 
4 rounds 
400 m run
10 cleans (Rx: 95/65)
10 pull ups 
Cash out: 40 bar-facing burpees