09.07.2023

Strength
last test at the 5 RM OHS
overhead squats 3 sets of 5 reps
 
WOD
"Step One"
partition however you like
800m run
60 clean & jerks 115/75  95/65  75/55
40 hammer strikes on tire
20 dual DB burpee box step overs 50/35  35/20

07.24.2023

Strength
A. 3 sets of snatch press in receiving position x 3 reps 
B. 3 sets of 3 snatch balance @65-75% of max snatch
C. Take 10 minutes to build to your 70-75% snatch 

WOD
"Hammer Pants"
5 rounds for time
20 hammer strikes
50m heavy farmer carry
10 push ups
Rest 1:00

09.22.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio

Primer
2 sets
8 each side single leg glute bridge, immediately into
15 DB glute bridges, immediately into
45 seconds glute bridge hold
rest as needed




Strength
Super set 3 times
A. barbell hip thrusts x 10 reps @ 75-80% max DL
B. strict pull ups x 10 (all 3 sets will allow you to complete the 2 x 15 this week)


WOD
"Left Tackle"
For Time
30 hammer strikes
21 burpees
4 shuttle runs (25 feet is one shuttle run)
15 burpees
4 shuttle runs
9 burpees
4 shuttle runs
30 hammer strikes


Finisher
3 sets
45 seconds suitcase carry right side
45 seconds suitcase carry left side
15 GHD or abmat sit ups

07.14.2022

Warm Up
2 sets
1:00 cardio choice
50 feet quadruped crawl- push into the ground to stay active through the shoulder blades https://youtu.be/8y-C1wUb-3c
10 single arm ring rows- keep elbow in close, square up the hips
10 scap push ups- focus on keeping the elbows straight



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets



Strength
A. 5 sets of 2 power snatch + 2 OHS @ no more than 60%
B. 5 sets of snatch lift off + snatch below the knee @ 60-70%
*keep these light for great technique work*


WOD
"Hans Solo"
20:00 EMOM
min 1- max reps hammer strikes x 45 seconds
min 2- max reps box jumps 24/20" x 45 seconds
min 3- power cleans x 4 reps starting at 60% and building load each round
min 4- rest and change weights

*record reps of hammer strikes and box jumps
**record load used on each round of the cleans

10.18.19

Warm Up

Run/Row/bike 400m
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/



Skill: single leg step ups with weight
4 sets of 60 seconds max step ups
rest 60 seconds


WOD
18:00 AMRAP
run 400m
20 hammer strikes
10 sandbag ground to shoulder
4 wall walks

08.19.19

Warm Up
Coach led dynamic warm up
jog in a circle changing movements as you jog
1. arm swings
2. high knees
3. butt kicks
4. shuffle
5. grapevines
6. skip


Line Drills:
1.inchworm with hollow position push up straddle inchworm- move weight mostly to shoulders and then toe tap or toe drag up to your hands https://www.youtube.com/watch?v=NScMw2uXBOc (this video shows the idea but I would like the legs wide in a straddle position and then either drag your feet to your hands or some will have to tap the toes as the move them back to the hands.)
2. bear walk- hide ears with arms
3. crab walk both directions
4. lunge with arms OH
5. Walk on toes/ heels



Skill: single leg bridge on floor 3 sets of 10 each side
https://www.instagram.com/p/B1HLLpEHFHz/?utm_source=ig_web_copy_link

Gymnastics Conditioning
4 rounds (unbroken is your goal!)
0:10 hollow hold
0:10 hollow rock
10 v-ups
rest 0:30 between sets *to scale lower number to 5’s
*Point toes to fire up more muscles, including hip flexors and quads. .

WOD
Station One: 3:00 AMRAP
sandbag over the bar- bar should be about sternum height 100/80/70/50- Rogue or wreck bags

Rest 1:00

Station Two: 3:00 AMRAP
Tire flips for reps


Rest 1:00

Station Three: 3:00 AMMAP (as many meters as possible)

Farmer Carry for distance 53/35 KBs or DBs each hand

Rest 1:00

Station Four: 3:00 AMRAP
Hammer strikes for reps- striking the largest tire only

06.15.19 Bring A Friend Day

WOD:

4 Rounds *score is total reps
1:00 max reps ball slams
:30 Rest
1:00 max reps shuttle run (10m one direction)
:30 rest
1:00 max reps hammer strikes
:30 rest
1:00 KB swings 53/35
1:00 Rest