10.18.2024

Strength
Eccentric front squat
4 sets of 3 reps @60X1 at 75%

WOD
"Fred Warner"
3 rounds for time
12 DB walking lunges 50/35s
9 DB bench press
6 DB alternating snatch
rest 1:00
*record each split

10.17.2024

Strength
3 x 8 reps/side Bulgarian split squats
4 x 8 reps/side Landmine half kneeling press

Strict Handstand push up skills
1. 10 reps downdog push ups
2. 10 reps piked box handstand push ups
3. 3 sets of 3-5 negative HSPU with a 3 second descend

WOD
"Aidan Hutchinson"
6 rounds for time
1 cluster 155/105. 115/85. 95/65
3 clean & jerk
5 HSPU
7 ring rows

10.16.2024

Primer
2 sets- rest as needed
A.  banded lat pull downs x 30 reps
B. scap pull ups x 5
C. tight kip swings x 5
D. air chair swings x 5

WOD
"Quay Walker"
15-12-9
bar facing burpees/TTB
rest 3:00
9-12-15
TTB/bar facing burpees
 
Extra time- do some carries
https://www.instagram.com/p/DA3nsQqPspN/ 
Add a band to your KB for a suitcase carry
complete sets of 50m

10.15.2024

Strength
Deadlift
Set 1: 5 reps @ 55%
Set 2: 5 reps @ 60%
Sets 3, 4 and 5: 5 reps @ 65-70%
Rest 2 minutes between all sets.

*No touch and go.

WOD
"Maxx Crosby"
5 rounds for time
10 box jump overs 24/20"
5 power cleans 185/125  155/105  115/75
5 push jerks
*masters 45+ use 155/105

10.14.2024

Every 90 seconds for 6 sets
2 Position Snatch (mid hang, 2"" below the knee)
youtu.be/SX_0WEZYbaI
youtu.be/ZJxwRfQ-TBo

Set 1: 70%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Sets 5-6 79+%

Strength
Back Squat Eccentrics
4 sets of 1 rep@ 50X1 at 80%

WOD
"T.J. Watt"
8:00 AMRAP
20 DUs 
1 devil's press 50/35s
*add one rep devil's press each round

10.12.2024 The gritty 5k

The Gritty 5K
For Time
1k Run
1k Row
1k Run
30 cals Bike
1k Run
50 wall balls  20/14# or 14/10#
1k Run
then 
5 rounds
50 feet single arm DB suitcase carry + 10 DB snatch. 50/35. 35/20
Then
20 box get overs

1k Run 

10.11.2024

Strict handstand push ups skills
1. seated plate presses overhead- get the head through- lock out arms
2. wall facing handstand hold  x 20 seconds- press through the arms
3. back to wall handstand hold x 20 seconds 

Skill Work
10:00 EMOM
odd- 8 donkey kicks -back to wall
even- 6 DB OH walking lunges  50/35


WOD
"Davante Adams"
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run
*Clean & Jerk*

*Set 1-2: 3 reps @ 60%
*Set 3-4: 3 reps @ 65%
*Set 5-6: 2 reps @ 70%
*Set 7-8: 2 reps @ 75%
*Set 9-10: 1 rep @ 80%

Please record times and make note of the loads used for this portion of the workout.