11.20.2024

Anderson EMOM
20:00 
min 1- 15/12 cals row or 12/10 cals bike
min 2- 3-5 muscle ups or 8 pull ups
min 3- 10 DB box step ups 24/20"  50/35#
min 4- 15 KB swings 53/35

11.19.2024

WOD
"Oregon"
AMRAP 8:00
5/3 sHSPU or piked HSPU
8 power cleans 115/85. 95/65. 75/55
40 DUs or 60 single unders

11.18.2024

WOD
Test Set
For Time
10 burpee box jump overs 24/20"
20 alternating DB snatch 50/35  35/20
10 burpee box jump overs
20 TTB
10 burpee box jump overs
20 alternating DB snatch

11.16.2024

WOD
"Twins!!"
partner workout
25:00 AMRAP
12 synchro power cleans 115/75. 95/65. 75/55
8 synchro bar facing burpees
then
1 round each person of
10 cals row
2 C2B pull ups or pull ups or ring rows
2 bar muscle ups or C2B pull ups or pull ups

11.15.2024

Strength
Front squat isometrics 
5 x 3 reps @ 75% with a 3-4 second pause
between sets complete:
--half kneeling single arm KB/DB press x 10/side- start with lighter loads so you can build over the weeks

WOD
"Rutgers Scarlet Knights"
48 cals
*4 rounds of work
32 cals 
*3 rounds of work
16 cals
*2 rounds of work

**work = 30 DUs +10 push ups + 15 air squats

11.14.2024

Strength
A. 4 sets of snatch balance x 3 reps
build load across sets

B. snatch x 8 sets
set 1 @ 70%
set 2 @ 73%
set 3 @ 76%
set 4-8 @ 79+%

WOD
"UCLA Bruins"
3 rounds for time
50 feet walking lunges- farmer carry DBs 50/35. 35/25
15/12 cals bike or 20/17 cals row
Rest 1:00 and record split

11.13.2024

Primer
5 empty barbell deadlifts
15 seconds hollow hold on rig
15 seconds arch hold on rig
5 light deadlifts
8 scap pullups
8 kip swings in a tight hollow
5 moderate deadlifts
4 air chair swings
4 strict pull ups



WOD
"USC Trojans"
For Time
2 rounds
12 deadlifts 135/95
12 pull ups
3 rounds
8 deadlifts 185/125
8 C2B pull ups
4 rounds
4 deadlifts 225/155
4 bar muscle ups