11.20.2023

Strength
Block 3- eccentrics
Back squat 4 sets of 1 rep @50X1 at 80%

WOD
"Devil's playground"
for time
100 single arm devil's press 50/35  35/20
E2MOM 10 sit ups

11.14.2023

Strength
block two- eccentric
back squats
4 sets of 3 reps @60X1 at 75%


WOD
"Saddle Up"
Every 4:00 for 16:00
25 DUs or speed steps
10 pistols (5 each side)
8 pull ups
4 hang power snatch 115/85  95/65  75/55

11.06.2023

Block One Strength
back squats
eccentric phase
4 sets of 1 rep @50X1 at 82%


WOD
"Umbrella"
For Time
3 rounds
50' single DB overhead walking lunges (25 feet each arm)
8 C2B pull ups or 8 pull ups
immediately into
3 rounds
10 sumo deadlift high pulls  95/65  75/55 45/35
8 ring rows

11.09.2020

Warm Up
3 rounds
Grab a PVC for balance or a post-
10 forward leg swings
10 backward leg swings
10 left and right lateral leg swings
30 seconds goblet sumo deadlifts
30 seconds bird dogs


Primer: Glutes
2 sets- use a blue or green mini-band
1. seated clam shells x 12 each side
2. lateral walks x 12/way
3. standing kick backs x 10/side
4. banded air squats x 10

Strength
Squatober
4 sets of 4 reps @ 62.5% with a 4 second eccentric



WOD
"Jumpsuit"

13:00 AMRAP
25' walking lunges or 15-20' handstand walk
8 tall plank to elbows/side
2 Turkish get ups/side
8 Cossack squats/side

10.22.2020

Warm Up
3 sets
20 banded hip thrusts
10/direction lateral banded walks
10 banded squats
5 Kang squat
5 sumo inchworms


Strength
Squatober
Back squat with 5 second eccentric
4 sets of 4 reps @ 60%

Super set- 4 rounds
1. DB pull overs x 5 reps https://youtu.be/owr5y-s6-Qk
2. reverse grip barbell bent over rows x 5 reps
add load to each of these with good form


WOD
"Kettle Ball?"
10,9,8,7,6,5,4,3,2,1
MB cleans 20/14
KB swings 53/35 or something close to that weight