11.13.2023

Strength
8:00 EMOM
3 hang power snatch @60%  
these reps are for speed- turnover the barbell as fast as possible

WOD
"Gravy"
2 rounds for time
18 power cleans
15 front squats
12 push jerks
9 power snatch
Rest 1:00
95/65  75/55  45/35

10.19.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
Snatch Complex
Take 10:00 to build to a heavy complex of
snatch + hang snatch + overhead squat
then
pick one of the three movements and complete a 4:00 EMOM
3 reps of your movement at 60% of today's heavy complex load


WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75  95/65  75/55

10.09.2023. Partner WOD

Strength 
A. snatch sots press
3 sets of 3 reps- keep light
B. drop snatch
3 sets of 3 reps- keep light for speed
C. power snatch x 1.1 (perform one rep, rest 10 seconds and then perform a second rep)
set 1-2 @60%
set 3-4 @ 65%
set 5-6 @ 70%

WOD
"Row My Boat!"
with a partner switching by round
20 rounds for max calories
50 seconds work, 10 seconds transition

09.22.2023

Strength
Push Press
8 sets of 3 reps @ 60-65%


WOD
"How Country Feels"
For Time
4 rounds
8 power snatch 95/65  75/55  55/45
10 bar facing burpees
Rest 2:00
4 rounds
8 power clean & jerk 95/65  75/55  55/45
10 bar facing burpees

09.06.2023

Strength
A. sots press 3 sets of 3 reps light
B. snatch balance  3 sets of 2 reps moderately heavy
C. power snatch x 2 reps
set 1-2 @ 60%
set 3-4 @65%
set 5-6 @ 70%

WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches  95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest

07.26.2023

Strength
Back squats
5 reps @ 65%
4 reps @ 75%
3 reps @80-85%
2 reps @ 85-90%
3 sets of 8 reps @ 70%

WOD
"How High?"
9-7-5
power snatch 135/95  115/75  95/65
box jump overs  30/24"

07.11.2023 Hero WOD

WOD
"The Kabul Thirteen"

For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
 

Background: This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country.

The Rep Scheme represents the ages of the 13 servicemen. R.I.P.

– Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
– Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
– Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah
– Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.
– Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
– Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
– Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.
– Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
– Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
– Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
– Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
– Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
– Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio