07.19.2023

Strength
3 sets
A.  DB floor press x 10-12 reps @20X1
B.  wide grip strict pull ups x 6-10 reps
C.  DB curls- start with hammer curl up then reverse curl down x 8 reps @2020

WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex  135/95  115/75  95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence) 
load is your choice- be able to complete 50m unbroken!

06.19.2023 Juneteenth

 Strength
back squat
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
3 x 8 reps @ 60%
 
 
 
WOD
Time Cap 25:00
Juneteenth 
6 rounds for time
19 burpees
11 thrusters 95/65  75/55  45/35
63 single unders

buy out: 650m run
 
 
 
Significance of rep scheme
6- June
19- 19th (freedom day)
11- 1/1 (date of the emancipation proclamation)
63- 1863 (year of the emancipation proclamation)
65- 1865 (year of Juneteenth)

This Friday we will tackle our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”. Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation freed slaves) stating that all slaves were free. Juneteenth, also called Freedom Day, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrong and do its best to change course and make things right- even if that change is long overdue.

05.24.2023

Primer- moderate KB   https://www.instagram.com/p/CrTyRPlRNRy/
1. hip dominant squat- lean forward with the hip  x 8 reps
2. knee dominant squat- chest is upright x 8 reps
3. goblet squat- quads and knees under more demand x 8 reps
 
 
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Back Squat
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"DT by the Minute"
20:00 EMOM
min 1- 15/12 cals row
min 2- 1 round of DT with dumbbells  50/35  35/20
min 3- 30 DUs or 30 speed steps or crossovers
min 4- rest
DT= 12 Deadlifts + 9 hang power cleans + 6 jerks

05.18.2023

Strength
Wendler week 2 cycle 3
Back squat
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
"Bird's Nest"
4 rounds for time
Run  400m
6 Curtis P* complexes with dumbbells
50/35  35/20

*Curtis P=
1 power clean
2 front rack reverse lunges (L+R)
1 push press

05.10.2023

Glute Activation
one set
1. banded clam shell + hip raise x 8 reps + 10 second hold on last one/side
2. banded fire hydrants x 8 reps + 10 second hold on last one/side
3. banded straight leg raises x 8 reps + 10 second hold
4. banded air squat x  8 reps @ 3211
 

 
Strength
Wendler week 1, cycle 3
Back Squat
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
WOD
"Bend and Snap!"
every 4:00 for 20:00
5 deadlifts @70-75% -or a manageable load for TNG
25 feet handstand walk or 3 wall walks

05.04.2023

Strength
Wendler week 4 cycle 2
Deload 
Back Squats
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers 
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises
 

04.26.2023

Strength
Wendler week 3 cycle 2
Back Squat
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
 
 
WOD
"The Simple Things"
7 rounds for time
Run 200m 
7 deadlifts  245/185
1 rope climb
Rest 1:00