02.20.2023 Member of the Month

Skill: glutes and quads
https://www.instagram.com/p/Byb5rtcgUiB/
A.  Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top
 
 
 
Strength
work up to a heavy single rep clean
set 1 @75-78%
set 2 @ 80-83%
set 3 @ 85-88%
set 4 @ 90-93%
set 5 @ 95-98%
set 6 @ 100%
 
WOD
Member of the Month Christian Mynderse

Every 1:15 for 7:30
18-15-12-9-6-3
Thrusters
 build load

06.29.2022

Warm up
2 sets  
Run 200m
Barbell Kang squats x 10 reps
Barbell Clean grip RDLs x 10 repsBarbell muscle cleans x 10 reps


Mobility

1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions




Strength
find your heavy clean
15:00 EMOM Waves
min 1- 60%
min 2- 65%
min 3- 70%
min 4- rest
min 5- 65%
min 6- 70%
min 7- 75%
min 8- rest
min 9- 70%
min 10- 75%
min 11- 80%
min 12-15 rest and then build load from here





"Air Force"
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the WOD, before continuing the Barbell work. Athlete may move to the next Barbell skill once they complete all 20 reps of the previous Barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 Burpees.

Score is the time on the clock when the last Front Squat is completed.

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the W