11.21.2023. Member of the Month

WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP 
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side

10.25.2023

Strength
6 sets of clean lift off + clean & jerk @ 75-85%

WOD
"Salt Water"
EMOM 24:00
min 1- 3 reps heavy power cleans @ 75-85% your max
min 2- 3-8 reps strict HSPU  or piked box HSPU
min 3- 13/10 cals bike
min 4- rest

06.01.2023

Wendler 
 deload- bench press

5 reps @ 40% 
5 reps @ 50%  
5 reps @ 60%
 
 
 
Handstand Cues
1.hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. rib neutral
7. glutes squeezed
 
Practice handstand push ups on the box for everyone- hit positions
 
 
WOD
"Varsity"
AMRAP 12:00
9 box jumps 24/20"
6 deadlifts 185/125   155/105   135/95
3 strict handstand push ups
 

02.28.2022

Warm Up
8:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds

*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans


WOD
"Save It"

8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups

immediately following the AMRAP

take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster

10.22.2021

Warm Up
3 sets
quadruped crawl 50 feet- every 10 feet stop and perform 10 alternating plank shoulder taps
15 second chin over the bar hold
10 scap pull ups
15 second bench dip stretch https://youtu.be/IYqqSQmj2FA
10 bench dips



strength - super set A and B and then get in the sHSPU afterwards
A. Bench Press
5 x 8 reps @70%

B. Overhead KB carry- both arms up with weight
3 x 50 yds.

C. sHSPU 4-3-3-3 resting between sets to keep these unbroken
strict hspu from a box 7-7-6-5

WOD
"Paranoid"
6 sets
every 2:30
250m/225m row
12 DB alternating snatches 50/35 35/20

10.04.2021

Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach https://youtu.be/Yrgx959kdME
5 sumo inchworms + push up

then
one round
3 eccentric pull ups with a 5 second descend
15 each side banded external rotations- orange band on rig
15 banded face pulls


Strength
5-4-3-2-1
shoulder taps on the wall or a box
shoulder shrugs on the wall or a box

then rest as needed

Strict handstand push ups skills
If you have 3-5 sHSPU then, 4-3-3-2 reps unbroken
If you have 5+ sHSPU, 7-6-5-4 reps unbroken
If you are doing these on a box, 7-7-6-4 reps unbroken


Strength
back squats- you can mix in the sHSPU during rest sets of the squats



WOD
"Horseshoes"
5 round for time
Run 200m
TTB x 12 reps
Farmer Carry x 150 feet 53/35 each hand



Cool Down week- try this after every class- see how you feel by next week
1. walk around after the wod just focusing on longer exhales
2. legs up against the wall, back on the floor- breathing 4 inhale, 7 hold, 8 exhale
3. 90/90 stretch
4. down dog
5. frog pose with arms extended stretching through the upper body

02.06.2020

Warm Up
2 lengths shuffle
1 length crab walk
1 length perfect stretch walk
then..
2 rounds
Do both sides:  2 DB windmills + 1 Overhead squat + 2 strict press in the bottom of the squat5 hip hurdles/side using the dumbbell
1-3 wall walks



Mobility  https://www.instagram.com/p/B6V8iamHNZ8/
Lat eccentrics with PVC and small plate x 10 reps slow tempo with 2 second pause overhead
Band squat Y's x 10 reps each side
Overhead squat eccentric isometrics with empty bar x 6 reps @ 3310 tempo
deep squat progressions x 10 reps



Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth

Skill: snatch
A. 4:00 EMOM 1 snatch balance + 1 OHS
B. Every 90 sec for 4 sets 1 hang power snatch + 1 OHS + 1 hang squat snatch
      work on loads 50-70%

WOD
4 RFT
5 hang power snatch 115/85 95/65 75/55
25 DUs or 50 singles
5 strict HSPU- sub strict from a box in a pike position


February Monthly Challenge
day 6- pistol 6 reps each side.  Be sure to alternate sides
OR touch down squats


Other challenges this month
Complete

100 calories on the assault bike