07.30.2024

Strength
Back squats
warm up- sets of 3 reps @50, 60, 70%
4 sets of 2 reps @80%
 
WOD
"In One Piece"
10 rounds for time
5 HSPU
10 DB snatch 50/35  35/20
30 DUs or 60 single unders
try to make each round unbroken
time cap 15:00

07.29.2024

Strength
Push Press
10:00 EMOM 
3 reps @ 75%

WOD
"Grunt Work"
14:00 AMRAP
50m sled pull (25m backward drag, 25m forward drag)
50m OH carry (25m each arm)
6 sandbag over the racked barbell 150/100/70

07.27.2024

Mobility- T-spine  All Posts • Instagram
1. Adductor rock back to thread the needle x 20 seconds each side
2. Thoracic spine bridge x 5 each side
3. Overhead lat stretch x 5 deep breaths  



WOD
"Flipping Out"
with a partner
30 rounds for time
5 DB hang squat cleans 50/35  40/30  35/20
3 burpee box jump overs 24/20"
1 bar muscle up

07.26.2024

Strength
deadlifts
warm up 3 sets of 3 reps @ 60%-70%-80%
4 sets of 3 reps @82%

WOD
"Painted Black"
2 rounds (5:00 time cap)
10 clean & jerk 135/95  115/75  95/65
200m run
then 
20 single DB box step ups 50/35. 35/20   24/20" box
20 TTB or hanging knee raises

07.25.2024

Strength
Front squats
3 reps @75%
2 reps @80%
1 rep@ 85%
2 reps @80%
1 rep @88%
2 sets of 5 reps @75%

WOD
Just Cardio
1000m row
1 mile run
1000m row
OR
(remember we only have 2 ski ergs)
50/40 cals ski
50/40 cals bike
50/40 cals row

07.24.2024

Strength.Tangletown Classic complex for the ladder
power snatch + hang squat snatch
12:00 to build to your heavy for today
 
 
WOD
Member of the Month- Taylor Smalley
4 rounds for time
400m run
5 muscle ups (any kind) or C2B pull ups or pull ups
30 DUs or speed steps of 60 single unders
3 squat snatch 135/95. 115/75. 95/65

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07.23.2024

Strength
Push press
11:00 EMOM
3 reps @70%

WOD
"Jump Around"
80 Box Jumps for time  30/24"
starting at 0:00 and every minute after
3 devil's press 50/35s
Time Cap 15:00