11.22.2023

Strength
Block 3- eccentrics
front squats
4 x 3 reps @60X1 at 75%

WOD
"Bird's Eye View"
15:00 EMOM
min 1- 15/12 cals row
min 2- 5 TTB + 5 burpees to a target
min 3- 10 thrusters 75/55  45/35

06.08.2023

Strength
Accessories
3 sets of each- super set A/B and C/D
A.  Bamboo (thick PVC) walk x 1:00- hang KBs from the PVC
B.  Ring dips or stationary dips on box x 4-8 reps

C. Suitcase carry x 100 feet each arm- grab a heavy weight
D. Ring support hold x 15-30 seconds


WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees  to a target

11.10.2022

Warm Up
2 sets
10 alternating single leg v-ups
10 Cossack squats
5 each side DB windmills
5 each side DB OH squats
10 glute bridges



Bullet proof shoulders
3 rounds
30 second KB arm bar/side - use a challenging weight
band upright row x 15 reps https://youtu.be/UVhWe4QfoYM



WOD
"Lung Capacity"
For Time
60 burpees to target
40 thrusters 45/35/15- empty barbell
20/15 cals bike


Strength
front squats
6 x 4 reps @ 75%

10.26.2022

Warm Up
2:00 cardio
4 each side perfect stretch
then...
2 sets

1:00 walk backwards
10 tib raises
10 calf raises
10 barbell front squats




Squatober
2:00 squat hold
14 hip airplanes
14 single leg glute bridges


3 sets of 3 reps of each exercise
1. muscle clean to a squat
2. tall clean
3. clean from the power position



WOD
24:00 EMOM
German Shepard
min1- 15/10 cals bike or 12/8 cals bike
min2- 10 burpees to a target- must be at least a jump to touch
min3- 3 squat cleans 60-70% your max