10.10.2024

Strength
block two- eccentric 
front squats
4 sets of 1 rep @50X1 at 80%

WOD
"Ja'Marr Chase"
3 rounds of 2:00 AMRAP, 1:00 rest
pick up where you left off
3 C2B pull ups/ pull ups
6 thrusters 95/65
9 push ups

10.09.2024

TTB skills- one set
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet. 



WOD
"A.J. Brown"
Run 700m 
25 TTB
Row 900m/800m
20 TTB
Bike 50/40 cals
15 TTB

cash out
100m front rack carry
100m single DB/KB overhead carry (50m each side)

10.08.2024

Strength
block two- eccentric
back squats
4 sets of 3 reps @60X1 at 75%

WOD
"CeeDee Lamb"
15:00 EMOM
min 1- 3 hang power cleans + 3 front squats @50-55% max front squat
min 2- 12/9 cals bike
min 3- 3 wall walks or 25 feet handstand walk

10.07.2024

Strength
landmine half kneeling press 
5 sets of 10 each side @ RPE 6/10

Bulgarian split squats
3 sets of 10 each side @ RPE 6/10

WOD
"Justin Jefferson"
13:00 AMRAP
100m run
10 deadlifts 225/155  185/135  155/105
5 burpee box jump overs 24/20"

10.05.2024

WOD
"Minnesota Maroon"
For Time 
with a partner
one work, one rest
2000m row
100 wall balls 20/14
80 power cleans 155/105 115/80  95/65 
60 shoulder to overhead 

10.04.2024

Strength
Eccentric front squat
4 sets of 3 reps @60X1 at 75%
 
WOD
"Written in the Sand"
20:00 EMOM
min 1- 35 DUs or 70 singles
min 2- gymnastics of your choice x 40 seconds
min 3- 10/8 cals bike AFAP
min 4- rest

10.03.2024

Strength
3 sets- super set
A. T-bar row x 8 reps @ 20X1.   https://www.youtube.com/watch?v=-4DgImN_G7o
B. Filly carry (one up, one down at side) x 50m- 25m each side
 then
Snatch grip deadlifts
3 sets of 8 reps @ 20X1 start at 50-55% 1 RM snatch
 
 
WOD
"Toasted Buns"
3 rounds for time
400m run
18 box jump overs 24/20"
20 alternating DB snatch 50/35. 35/20