12.06.2024

Positional Work -finish this around your 67%
1. high hang  power clean x 3
2. hang power clean  x 3
3. power clean  x 3
 
 

Strength
6 sets of hang power clean + power clean
set 1 @67%
set 2 @72%
set 3 @ 77%
sets 4-6 @80+%


WOD
"Everywhere"
16:00 EMOM
min 1- push press x 10 reps  115/75. 95/65. 75/55
min 2- 150 feet sandbag carry 150/100/70. (25'= 1 rep)
min 3- handstand push ups x 6 reps + power cleans x 6 reps. 115/75 95/65 75/55
min 4- rest

12.05.2024

Strength
Front squat concentric
4 sets of 3 reps @ 65%
 
WOD
"Unsuspecting"
 For Time
40 deadlifts 185/125 155/105 115/75
30 burpee box jump overs 24/20"
20 pull ups or ring rows
10 power cleans 185/125 155/105 115/75

12.04.2024

Burgener Warm Up- with PVC
1. down and finish (speed through the middle)
2. elbows high and outside (bar close)
3. muscle snatch (strong turnover)
4. power snatch lands 2", 4", 6" (footwork)
5. snatch lands (footwork)

Snatch Transfer Skills- with PVC
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. heaving snatch balance (arm speed)
4. drop snatch (foot and arm speed)
5. snatch balance (foot and arm speed)
 
WOD
"Purple"
Every 4:00 for 8 sets
12/9 cals bike
40 DUs
1 hang power snatch + 1 hang squat snatch + 1 overhead squat
start light, build, goal is no fails
 

12.03.2024

Strength
Back squat concentric
4 sets of 5 reps @ 70%

between sets complete
4 sets of 8/side half kneeling KB/DB press

Gymnastics training
6:00 EMOM
TTB x you pick #
be sure you can complete your number with rest on each minute

WOD
"Back Breaking"
 12:00 AMRAP
partners
one person rows 18/15 cals
other person farmer carries for max lengths (25' =1 rep) 53/35 KBs

12.02.2024

Strength
Deadlifts
4 sets of 6 reps @ 65%
 
WOD
"Hands Clean"
AMRAP 12:00
8 DB push press 50/35. 35/25
4 burpee pull ups or burpee to target
16 DB alternating snatch 50/35. 35/25
8 shuttle runs (25' =1 rep)

11.30.2024

WOD
"Thanksgiving Hangover"
with a partner for time
100 DB snatch 50/35. 35/25
80 DB thrusters 
60 cals bike
40 dual DB devil's press 
20 bar muscle ups or C2B pull ups

11.29.2024

WOD
"Pumpkin Pie"
For Time
60 wall balls 20/14
20 TTB or hanging knee raises
100 DUs or 150 single unders
50 wall balls 
25 TTB
100 DUs
40 wall balls
30 TTB
100 DUs