10.12.2023 Member of the Month

Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans x 2 reps
B. tall jerks  x 2 reps
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE

6 sets of mid-patella clean + split jerk
set 1-2 @75%
set 3-4 @80%
set 5-6 @85%


 
 
WOD
Member of the Month 
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75  95/65  75/55
12-9-6-3
kipping pull ups or ring rows

09.12.2023

WOD
"Lifting"
5:00 EMOM
3 power cleans @ 60%
rest 1:00
4:00 EMOM
2 power cleans @70%
rest 1:00
3:00 EMOM
1 power clean @75-80%
 
Post WOD
3 sets
A. landmine tall kneeling press x 10/side @30X0
B. reverse sled drag x 50m (25m out and back) - walking backwards
C. hollow hold x 20-30 seconds
 

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

08.26.2023 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

08.19.2023 Partner wod

Primer
6:00 EMOM
min 1- 5 power cleans- building load 
min2- 30 seconds of double under practice
 
WOD
"Money for Nothing, and Your Doubles for Free"
with a partner
7 round for time
10 synchro power cleans 135/95  115/75  95/65
12 each TTB or hanging knee raises
10 synchro burpee over bar
24 DUs each or single unders each

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.

07.25.2023

Strength
A. 3 sets of 3 clean pulls + 3 power cleans @55-60%
B. 3 sets of 2 clean pulls + 2 power cleans @65-70%
C. 3 sets of 1 clean pull + 1 power clean @75+%
 
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans  155/105  135/95  115/75  95/65
2 rope climbs
5 shoulder to overhead  155/105  135/95  115/75    95/65
Rest 2:00