11.08.2023

Strength
Deadlifts
8 reps @68%
6 reps@ 75%
4 reps@ 84%
2 reps @88-90%

WOD
"Pulled Over"
18:00 EMOM
min 1- 15/12 cals row
min 2- 8 burpee box jump overs  24/20"
min 3- 2 rope climbs

07.018.2023

Strength
back squats  (16:00)
5 reps @65%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
3 sets of 10 @ 65%


WOD
"Threes Company"
8:00 AMRAP
5 power cleans 135/95  115/75  95/65
7 burpee box jump overs 24/20"
9 wall balls 20/14

then take 5:00 to find your heavy power clean

06.12.2023

Strength
Push Press
3 sets of 5 reps
60-70-75%
1 set of max reps @ 55%

WOD
"Bing Cherry"
Every 4:00 x 7 sets
100m run
11 cals bike or row
10 burpee box jump overs 24/20"

05.27.2023 Partner WOD

Running Warm Up

https://www.instagram.com/p/Cq0WMsvL4SY/
1. rocking ankle mobilization x 6-8  reps  each side
2. reverse lunge with a cross-body reach x 4-6 reps each side
3. hamstring scoops x 6-8 reps
 
WOD
with a partner 
"Smash Girls"
5 rounds for time
200m run together
20 sandbag cleans 100/70/50  RX + 150/100
200m run together
20 burpee box jump overs 24/20"


 

05.09.2023

One set of:
1. Single Leg RDL x 5 reps per leg @ 3011
2. Russian Baby Markers x 8 reps
3. Barbell Good Mornings x 10 reps @ 3011

 
 
Strength
Wendler week 1, cycle 3
Deadlift
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
"Teresa's List"
For Time
50 burpee box jump overs 30/24"
every 1:00 starting at 0:00 complete 5 TTB
 
Core Finisher if time
2 sets
16x Dead Bug + Pull Over (8 each side)
16x Hollow Hold Press (8 each side)
20-30s Plank + Iso Row Hold (each side)
20-30s Bottom Up Carry (each side) 
 https://www.instagram.com/p/CfCOPwCICBs/

04.24.2023 Member of the Month

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side


then
https://www.instagram.com/p/Cq6Y_50LjNh/

D. DB external rotation x 15 reps each side

E. DB Powell raise- on floor x 15 reps each side

F. Prone Y raises x 15 reps
 
 
 
 
Strength
Wendler week 3 cycle 2
Strict Press
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%

Member of the Month Emily
12:00 AMRAP
20 Double unders
4 heavy DB snatch- this weight should be heavier than our usual 50/35  35/20
6 C2B pull ups
8 Burpee box jump overs 24/20"

04.13.2023

Strength
Wendler week 1 round 2
Bench Press
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers
 
WOD 
"At My House"
8:00 AMRAP
5 burpee box jump overs 24/20"
10 push ups
15 pull ups
 
Rest 4:00
 
8:00 AMRAP
20 cals on a machine
30 air squats