04.07.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength
Snatch
A.  3 sets of snatch press in the receiving position x 3 reps
B.  2 sets of hang power snatch + hang snatch @ 55-65%
C. 10:00 EMOM 1 snatch- build load

WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts  50/35  35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps

02.13.2023

Gymnasty WOD
4 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box https://youtu.be/zSFLpR2EMvg

 
 
Strength
Push Press
5 x 3 reps build load
between sets 50 feet each side suitcase carry- heavy

WOD
"Dead Weight"
DB deadlifts x 40 reps
DB hang power cleans x 30 reps
DB shoulder to overhead x 20 reps
DB devil's press x 10 reps

RX 50/35  IN 35/25  SC 25/15

10.20.2021

Warm Up
2:00 cardio choice
2 rounds
banded shoulder extension x 30 seconds https://youtu.be/0AwaciVAhgg
prone swimmers x 5
plank to down dog x 10

Strength
Super set
A. Strict press
5 sets of 3 reps building load- start at 60%

B. DB step ups
5 sets of 10 reps- build load from single DB to dual (5 steps each side)


WOD
"Carry On"
20:00 EMOM
min 1- 9 DB deadlifts + 6 DB hang power cleans + 3 DB shoulder to overhead
min 2- run recover 200m

08.19.2021

Warm Up

10:00 continuous movement
Push Up Shoulder Tap: x 10 https://vimeo.com/130766386
Standing Pass Through with PVC: x 10
Sumo Inchworm: x 10
Yoga Push Up: x 10 https://vimeo.com/130766563


Mobility: Hip stretcheshttps://www.instagram.com/p/BqmwLivA1Bi/
perform each one of these for 30 seconds per side
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch


Strength: 5 sets
A. deadlift x 6 reps @2020 @65%
B. dual KB rack split squats x 6/side @20X1


WOD
"Real Quick"- dumbbell wod
3-6-9-12-15 reps
push press right arm/ left arm
hang power clean right/left
hang power snatch right/left
complete all reps on the right arm and then all reps on the left arm
try to not set the DB down!!


Post WOD
Core strength: https://www.instagram.com/p/BrYOskola6p/
5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec