10.20.2023

Primer
4 sets 
6 Turkish Get Ups (3/side)
50 feet HEAVY walking lunges

WOD
"Paid Again"
Every 5:00 for 4 sets
20/15 cals choice
10 power cleans 95/65  75/55  45/35
10 bar facing burpees

11.03.2022

Warm Up
2 rounds
200m row
10 single leg RDL with light weight- 5 each side
10 half kneeling KB single arm press- 5 each side
10 stagger stance good mornings with empty barbel
1:00 squat hold




Strength
"Recess has been extended"
seesaw- back squats
5 reps @60%
3 reps @70%
5 reps @65%
3 reps @ 75%
5 reps@ 70%

WOD
"Trick-or-Treat"
18-15-12-9-6-3
cals choice
sit ups
4 power snatches after each set 115/85 95/65 75/55

05.27.2022

Warm Up
2 sets
1:00 single unders
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*

*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats

Primer
Hollow, arch, planche drills
muscle up drills
TTB drills

low bar, feet on box, transition drills
ttb shape drill with box


Gymnastics EMOM 12:00
min 1- skill 1-5 reps
min 2- 12/10 cals choice

Clean Complex
Every 1:30 for 12:00 (8 sets)

1 hang power clean
1 front squat
1 squat clean

03.23.2022

Warm Up
2 sets
1:00 cardio
10 steps each side death march
15 air squats
20 banded good mornings
10 scap pull ups + 10 kip swings

then

10 PVC platter squats
5 barbell tall cleans
5 clusters




Bullet proof shoulders
3 rounds
A. 30 seconds each side KB arm bar- use a challenging weight 53/35
B. 10 x alternating bent over rows- challenging weight

Mobility for OHS
Super Set- 2-3 rounds

1. 90/90 Ys x 15 reps
2. squat Ys x 8 reps each side- use 2.5# and then 5# plates
3. band squat overhead press x 8 each side- light DBs for good position
https://www.instagram.com/p/CVvXoTfLg5x/



WOD
"Brock"
20:00 AMRAP
12 cals choice machine
9 OHS 95/65 75/55
6 C2B pull ups or pull ups or banded pull ups
3 clusters 95/65 75/55