04.26.2024

Strength
10:00 AMRAP for quality
Sled pull x 50m- pylon and back
clean and jerk x 3 reps - build load starting from 55%



WOD
"3 Doors Down"
For Time
3-6-9-12-15
power cleans 115/85  95/65  75/55
bike cals
power jerks 115/85  95/65  75/55
row cals

04.25.2024

Strength
6 sets 
1 strict press + 1 push press + 1 jerk
build load with good form


WOD
"Hit Me Baby One More Time"
2 rounds for time
50 air squats
40 hand release push ups or incline on a box
30 burpees to a target
20 ring rows
10 box jumps  30/24
time cap 22:00

04.24.2024

Strength
A. pause front squats
5 sets of 3 reps @70% with a 3 second pause at the bottom
Accessories
B. heavy suitcase carry
4 sets x 100 feet each arm
C. DB plank pull throughs
4 sets of 6-8 reps each side

WOD
"Can You?"
EMOM 8:00
3 front squats 185/125  155/105  135/95
6 box step overs 24/20"

04.23.2024

Burgener Warm Up
complete 3 reps of the movement with a pause at the down (dip) and then go.  Then complete 3 reps again of each movement with no pauses.  Each time the coach will reset and call out the movement.

1. down and finish (dip and drive)
2. elbows high and outside (dip, drive, high pull)
3. muscle snatch (high hang muscle snatch)
4. power snatch lands 2", 4", 6" (keep PVC overhead and drop to each position)
5. snatch lands- full squat (keep bar overhead and drop to a full squat snatch)


Snatch Skill Transfer
1. 3 sets of 2 reps snatch drop with an empty barbell
2. 5 sets of 1 snatch balance- working on a heavy load for a single

WOD
"Quick Sand"
Every 4:00 x 5 sets
25/20 cals row
100 feet sandbag carry (bear hug) 150/100/70
4 dual DB devil's press 50/35  35/20

04.22.2024

Strength
Deadlifts
warm up
3 sets of 5 reps 
then
1 rep @90%
1 rep@ 92.5%
1 rep@ 95%
training max 90% of 100%

Accessories
A. 3 sets of max unbroken push ups
B. 3 sets of banded pallof twists x 8 reps each side  https://youtu.be/UaB31ytK0w0

WOD
"Emphasize"
4 rounds for time
Run 300m- out to the right and around to the door by the ski erg
25 wall balls 20/14

04.20.2024

WOD
"Tag"
with a partner- You go, I go by round
20 rounds for time
3 C2B pull ups or pull ups
5 deadlifts 225/155  185/125  135/95 
7 burpee box get overs 48/40"
200m run- leave out the front and run in through the garage door

04.19.2024

Strength
Back Squats
5 sets 
set 1: 5 reps @70%
set 2: 5 reps @72%
set 3: 5 reps @75%
set 4-5: 3 reps @78% 

WOD
"Second Act"
For Time
10 alternating DB snatch 70/50  50/35
25 TTB
40 box jumps 24/20"
25 TTB
10 alternating DB snatch 70/50  50/35