06.28.2023

Strength
Sumo Deadlift- waves
5 reps@ 70%
3 reps @ 75%
1 rep @ 80%
5 reps @ 75%
3 reps @ 80%
1 rep @85%
 
WOD
"May We All Lunge"
For Time
100 feet (25' out and back) farmer carry walking lunges
Run 600m
75 feet (25' out and back) front rack walking lunges
Row 800m/700m
50 feet (25' out and back) overhead walking lunges
Bike 25/20 cals
DBs 50/35  35/20

03.08.2023

Mobility
14 hip airplanes
14 single leg glute bridges
 2:00 squat hold
 
 
 
Leg Day
back squat
5 reps @ 65%
3 reps @ 75%
1 rep  @85%
2 sets of 3 reps @ 80%

Super Set
3 sets of
A.  banded hamstring curls 30 seconds
B.  banded glute bridges 30 seconds
rest as needed

WOD
"Slam"
13:00 AMRAP
sled pull x 50 feet
DB box step ups x 12 reps (6/side) 50/35  35/20
bike cals x 15/12

03.02.2023 Some partner work

 
 
Primer- with a buddy
bike 100 cals
one person bikes while the other carries a heavy sandbag.  Record distance traveled and the time to bike 100 cals
then

 
 
WOD- individually 
"Austin Powers"
5 rounds for time
10 hang power cleans
8 shoulder to overhead
6 front squats
4 clusters

115/75   95/65  55/45

02.17.2023

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans



Mobility
A.  banded front rack stretch x 30 seconds each side
B. slow air squats on the slant board x 10 reps
C. reach, roll, lift x 5 each side
D. thoracic rotations x 5 each side


WOD
"Cookie Dough"
24:00 EMOM
min 1- wall balls x 10-15 reps  30/20 or 20/14
min 2- 5 bar facing burpees + 5 power cleans  135/95  115/75  95/65
min 3- bike cals x 18/16 assault or 13/11 echo bike
min 4- rest

01.30.2023

Super Set x 3 rounds
A.  landmine RDLs x 10/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps



WOD
"Jack Daniels"
With 2:30 on the clock for 4 sets
20/15 assault bike or 18/13 echo bike cals
50 feet farmer carry walking lunges
max reps dual DB devil's press  
Rest 90 seconds
Weights  50/35  35/20

12.05.2022

Warm Up
2 sets
1:00 jumping rope or jumping jacks
banded walks x 10 rep each direction
1:00 bike or row
banded air squats x 20 reps
100 feet farmer carry


Mobility
A. *single leg support squat hold x 7 each leg @ 3211
B. 90/90 hip switches x 10 each leg
C. perfect stretch x 4 each side


*hold onto the rig and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your lower back

Strength
3 sets- super set
A. barbell hip bridges x 8 reps @ 70-75% DL max
B. hack squats x 6 each side @2211 https://youtu.be/MdYqhUKWLIE

WOD
"28"
12:00 AMRAP
bike 7 cals
renegade rows x 7
row 7 cals
DB push press x 7

09.23.2022

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps




Strength
front squats
6 sets of 2 reps @75%
mix in 3 sets of 8 per side Bulgarian split squats (these can be bodyweight or light weight)



WOD
"Linebackers"
Every 5:00 for 20:00
7 sandbag cleans
12/10 cals bike
4 bar muscle up or chest to bar pull ups or strict pull ups
40 DUs or 80 singles