workout of the day
11.04.2024
WOD
"Penn State Nittany Lions"
15-9-3-9-15
ring rows
KB swings 1.5 pood
Strength
2 position snatch (hang snatch + snatch from the floor)
Every 90 seconds for 6 sets
set 1 @70%
set 2 @73%
set 3 @76%
set 4-6 @79+%
WOD
"Penn State Nittany Lions"
15-9-3-9-15
ring rows
KB swings 1.5 pood
11.02.2024
WOD
Annie with a Twist
partner wod
50-40-30-20-10 DUs - each person needs to complete
30-25-20-15-10 TTB- divide reps
complete 3 reps snatch each after each round 135/95
WOD
Annie with a Twist
partner wod
50-40-30-20-10 DUs - each person needs to complete
30-25-20-15-10 TTB- divide reps
complete 3 reps snatch each after each round 135/95
11.01.2024
WOD
"Nebraska Cornhuskers"
For Time
10 devil's press 50/35. 35/20
20 DB front squats
30 DB box step ups- single DB 24/20"
20 DB front squats
10 devil's press
dual DBs unless noted
Extra time spent on carries
https://www.instagram.com/p/DA3nsQqPspN/
Strength
block 2- isometrics
front squats
5 sets of 3 reps @ 75% with 3-4 second pause at the bottom
WOD
"Nebraska Cornhuskers"
For Time
10 devil's press 50/35. 35/20
20 DB front squats
30 DB box step ups- single DB 24/20"
20 DB front squats
10 devil's press
dual DBs unless noted
Extra time spent on carries
https://www.instagram.com/p/DA3nsQqPspN/
10.31.2024
WOD
"Ohio State Buckeyes"
"Body Snatchers"
For Time
10 cals choice
2 power snatch 115/85
10 cals choice
3 box jump overs30/24"
2 power snatch
10 cals choice
4 dealifts 115/85
3 box jump overs
2 power snatch
10 cals choice
5 bar muscle ups or C2B pull ups
4 deadlifts
3 box jump overs
2 power snatch
10 cals choice
6 x 50 feet shuttle runs
5 bar muscle ups or C2B pull ups
4 deadlifts
3 box jump overs
2 power snatch
10 cals choice
WOD
"Ohio State Buckeyes"
"Body Snatchers"
For Time
10 cals choice
2 power snatch 115/85
10 cals choice
3 box jump overs30/24"
2 power snatch
10 cals choice
4 dealifts 115/85
3 box jump overs
2 power snatch
10 cals choice
5 bar muscle ups or C2B pull ups
4 deadlifts
3 box jump overs
2 power snatch
10 cals choice
6 x 50 feet shuttle runs
5 bar muscle ups or C2B pull ups
4 deadlifts
3 box jump overs
2 power snatch
10 cals choice
10.30.2024
WOD
"Iowa Hawkeyes"
5 rounds for time
10 burpee box jump overs 24/20"
2 power cleans 185/125
10 TTB
2 squat cleans 185/125
scale to 80% your 1 RM
masters 50+ 155/105
masters 55+ 135/95
Strength
Power Clean + Squat Cleans
3:00 EMOM
3 power cleans + 1 squat clean @ 60%
3:00 EMOM
2 power cleans + 1 squat clean @ 70%
3:00 EMOM
1 power clean + 1 squat clean @ 75%
WOD
"Iowa Hawkeyes"
5 rounds for time
10 burpee box jump overs 24/20"
2 power cleans 185/125
10 TTB
2 squat cleans 185/125
scale to 80% your 1 RM
masters 50+ 155/105
masters 55+ 135/95
10.29.2024
WOD
"Wisconsin Badgers"
AMRAP 20:00
500/450m row
12 deadlifts 225/155
35 DUs
Strength
3 sets of 20 box step ups with load (10/side) increase load each round
3 sets of 10 push ups
3 sets of 3 handstand push up negatives
WOD
"Wisconsin Badgers"
AMRAP 20:00
500/450m row
12 deadlifts 225/155
35 DUs
10.28.2024
WOD
"Golden Gophers"
3 rounds for time
7 bar facing burpees
14 thrusters 95/65
7 bar facing burpees
Rest 2:00
Strength
Block 2- isometrics
back squats
4 sets of 2 reps @80-82% at 2-3 second pause at the bottom
WOD
"Golden Gophers"
3 rounds for time
7 bar facing burpees
14 thrusters 95/65
7 bar facing burpees
Rest 2:00