10.11.2023

Strength
Deadlifts 
10 reps @ 50-55%
8 reps @ 60%
6 reps @ 70%
4 reps @ 75-80%
2 reps @ 85%
 

WOD
20:00 EMOM
"Wake Up in Beastmode"
min 1- 12 dual DB walking lunges 50/35  35/20
min 2- 50 DUs
min 3- max BMU or C2B or pull ups
min 4- rest
*record gymnastics reps*

06.13.2023

Strength
Overhead squats
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
1 set of max reps @ 55%

WOD
"Raspberry Beret"
6:00 EMOM
min 1- 4 power snatch + 3 bar facing burpees
min 2- 4 power snatch + 8 pull ups
Rest 1:00

6:00 EMOM
min 1- 3 power snatch + 3 bar facing burpees
min 2- 3 power snatch + 6 C2B pull ups
Rest 1:00

6:00 EMOM
min 1- 2 power snatch + 3 bar facing burpees
min 2- 2 power snatch + 2 bar muscle ups

RX 115/75, 125/85, 135/95

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"

04.01.2023 Partner WOD

Warm Up
3 sets
400/300m row
DB hang clean x 5 right
DB strict press x 5 right
DB halos x 5 right
repeat all on the left side
Xiaopeng circles x 5 each direction with small plate
 banded C2B drill x 15 reps

 
 
Primer
6:00 EMOM
2 power cleans + 1 jerk 
build load- ending at wod weight 
 
WOD
"Nicest Jerks"
with a partner
5 rounds
20 C2B pull ups
5-4-3-2-1 clean & jerk  205/135  185/115  135/95
 
You can split the pull ups however you like.  Each person needs to do all reps of the C & J.  You can do reps however you like as long as each person has 5 complete in the first round.  This means you can alternate singles, doubles, or do all 5 and then the other person does all 5 reps.

02.01.2023

Strength
Deadlifts 
4 x 4 reps @ 75%


WOD

"The Outsiders"
15:00 AMRAP
4 C2B pull ups or 4 pull ups
6 sumo deadlift high pulls 115/85  95/65  75/55
8 box jumps  24/20"
10 deadlifts 115/85  95/65  75/55

08.19.2022

Warm up
2 sets
200m run
▪️8-10 Windmills to each side
▪️20-30 sec Single Arm Overhead DB Carry
▪️8-10 Supine Press Roll to Side

https://www.instagram.com/p/CdbFHUIAKJW/



Mobility
frog pose x 30 seconds
back press ups x 30 seconds
banded good mornings x 30 seconds




Strength
Super Set 3 times
A. barbell hip thrusts x 12 reps @65-75% 1RM DL
B. banded pallofs press x 45 seconds each side
C. hollow hold x 20-30 seconds

WOD
"Madison"
13:00 AMRAP
4 bar muscle ups or 4 c2b pull ups
25 feet handstand walk or 50 feet scooter walk
12 DB alternating snatch 50/35 35/20 RX+ 70/50



3 sets
A. seated good mornings x 15 reps
B. DB walking lunges x 10 each leg
C. single leg dual DB RDLs x 10 reps each leg

08.06.2022

Warm Up
2 sets
200m run
5 deep squat progressions
5 each side reverse lunges
15 banded lat pull downs
5 air chair swings




WOD
"Swinging DT"
with a partner
25:00 AMRAP
10 bar muscle ups or ring muscle ups or 10 C2B pull ups/10 pull ups
6 rounds of DT
800m Run

Flow- gymnastics is split between partners
rounds of DT are you go, I go style (3 rounds each person)
run is together

DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
155/105 115/85 95/65