01.14.2023 Partner WOD

Warm Up
2 sets 
2:00 Cardio
10 Kang squats
5 each side perfect stretch
10 barbell strict press
5 each side walking lunges
 

 
 Mobility
banded front rack stretch x 30 seconds each side
deep squat plate hold x 30 seconds
cat/camels x 30 seconds


 
WOD

"The 40s"

With a partner complete as many rounds as possible in 30 minutes

40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster

Teams will start each round with a 40 calories on the cardio equipment of their choice.

One partner works while the other rests

Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65

05.11.2022

WarmUp
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation



Strength
3 sets
A. drop back reverse lunges x 8/leg @20X0, load these moderately heavy

B. clam shell side plank hip thrust x 15/side https://youtu.be/d82ejOSX8ZE


Take 5-10 minutes to warm up to a heavy hang squat clean


WOD
"Believe in Me"

6 sets for time
200m run
8 pull ups
6-5-4-3-2-1 hang squat cleans

RX
6 reps @ 135/95
5 reps @ 155/105
4 reps @ 185/125
3 reps @ 205/135
2 reps @ 225/155
1 rep @ 245/165

INT
6 @ 75/55
5 @ 95/65
4 @ 115/85
3 @ 135/95
2 @ 155/105
1 @ 165/115

SC
6 @ 45/35
5 @ 75/55
4 @ 95/65
3 @ 115/75
2 @ 125/85
1 @ 135/95

04.09.2022 Partner WOD

Warm Up
3 sets
7 barbell deadlifts
7 barbell hang cleans
7 barbell front squats
20 banded pull aparts
mixed KB/DB rack overhead carry x 50 feet

Mobility
banded ankle distraction x 30sec/side
quadruped shoulder taps with 3 second pause x 10/side
Cuban press with small weights x 10 reps
banded lat stretch x 30 seconds/side



WOD
"Smooth Operator"
with a partner
30:00 AMRAP
200 DUs or 400 single unders
50 power cleans 115/85
40 box jumps 24/20"
30 hang squat cleans 115/85
20 burpees
10 clusters 115/85

1.25.2022

Warm Up
2 rounds

50 skips around the gym
20-30 second handstand hold
10 each side single arm strict press
10 each side single arm OHS or front rack squat
30 second banded ankle stretch



Strength
front squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @95%
1 rep @95%



At Home Strength
12:00 EMOM
min 1- curtsy box step downs x 5/leg @30X0
min 2- 20 standing calf raises (10 each side)
min 3- 4-6 reps cyclist goblet squats; @31X1




WOD
"How fast can you go?"
21-15-9
hang squat clean 95/65 75/55 45/35
7-5-3 wall walks


At Home
21-15-9
DB hang squat cleans- two dumbbells
7-5-3 wall walks


Post WOD
2-3 sets
10 each side touchdown squats or pistols
wall sit hold 1:00
arch hold 1:00

12.22.2021

Warm Up
Stuart McGill Big 3
two sets
4-6 curl ups (hold 10 seconds)
4-6 side planks (hold 10 seconds)
4-6 bird dogs each side
then...
2 sets
20 air squats
15 banded good mornings
5 strict pull ups
1:00 cardio


Strength- DL week 4- deload
Deadlifts
40%x5, 50%x5, 60%x5

WOD
build to your heaviest complex in 15:00
1 deadlift
1 power clean
1 squat clean
1 hang squat clean
1 split jerk

09.10.2021

Warm Up
2 rounds
100m run
12 feet together squats
10 underswitch to crab reach- 5/side
8 banded RNT split squats each side

Primer
3 sets- build load & speed
1 clean pull
2 power cleans
3 hang squat cleans
Run 50m- building to a faster pace

WOD
"This is How We Roll"
every 4:00
run 400m
5-4-3-2-1 clean
build to a heavy clean

"This is How We Rock"
300 Double Unders or 500 Single unders
@0:00 and every 1:00 after, 5 push ups
Time Cap 10:00

07.09.2021

Warm Up
400m run
10 Jefferson curls
10 yoga push ups



Primer
5:00 EMOM
positional clean complex- keep lighter
1 clean pull
1 low hang power clean
1 power clean

directly into

5:00 EMOM
intensive clean complex- build in load
1 hang squat clean
1 squat clean


WOD
"1979"
For Time
9-15-21
calories rowing
shoulder to overhead 75/55 45/35

directly into

21-15-9
hang cleans 115/75 95/65
dips- box or ring
https://www.instagram.com/p/By-zAluAsp0/


POST WOD- banded upper body
50 low to high banded face pulls
20 ring mountain climbers (10/side)
50 banded face pulls
20 ring mountain climbers (10/side)
50 banded straight single arm lat pull downs (25/side)