04.16.2025

Strength
sumo deadlifts
6-4-2-dropback
*dropback set is at the same weight as your first set
*goal is to complete at least 6 reps


WOD
"Disco Casino"
Every 3:00 x 6 sets
15/12 cals bike
9 burpee box jump overs 24/20"
score=slowest time

04.15.2025

Strength
Strict press
4 sets of 3 reps starting at 65-70%
then
Work on isolation of the top and bottom positions of the strict pull up

A. guided by the coach, work on top position holding for 10 seconds x 3 sets
B. work the bottom position 3 x 3 reps
C. work the long eccentric in the supinated grip 3 reps
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3 sets of 50% of max reps strict pull ups


WOD
"Optical Haze"
For Time
30 air squats
21 power cleans 135/95
30 air squats
15 power cleans 155/105
30 air squats
9 power cleans 185/125

04.14.2025

Strength
3 rounds
A. Landmine squat to press x 10 reps
B. Half kneeling lateral throws x 8 reps/side
C. Strict HSPU x 4-6 reps
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WOD
"West Side"
14:00 AMRAP
2 x devil's press
4 x walking lunges (2 each side)
20 x double unders
*add 2 reps to devil's press
*add 4 reps to walking lunges
*add 20 reps to double unders

04.05.2025

Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under)
 
Jerk transfer skills- 3 reps each
behind the neck push press
behind the neck push jerk
behind the neck split jerk 
push press
push jerk
split jerk 
 
 
WOD
"Peachy Lychee"
with a partner For Time
30:00 time cap
40 clean & jerk 135/95
300m row each person
6 rope climbs
300m row each person
50 bar facing burpees
300m row each person
6 rope climbs
300m row each person
40 clean & jerk 135/95

04.04.2025

Strength
Super Set x 3 rounds
T-bar row x 6-8 reps @21X1
Barbell strict press x 4 reps -build load
 
 
Mobility for Running
https://www.instagram.com/p/C-DNX7eo4YM/ 

1️⃣ Lunge with rotation x 8-10 reps
This exercise uses a movement pattern that mimics spinal counter rotation while running

2️⃣ One arm shoulder raise x 8-10 reps
This strengthens the core in a way that assists the body in maintain proper running form

3️⃣ Single leg squat with jump x 8-10 reps
This is a great exercise to build lower body strength whilst also developing ankle stability and pelvic stabilization

4️⃣ Tip toe walks x 20 feet
These are great for building strength in the Soles
 
 WOD
"Coconut & Coffee"
Every 2:00 x 10 sets (5 of each)
1- 16/13 cals bike
2-300m run
record times on each

04.03.2025

Strength
Back rack alternating drop back lunges
3 sets of 8/side RPE 7/10
elevate the front foot on a plate
 
then
5:00 EMOM
One HSPU negative as slow as possible 
then
3 sets of 5-8 piked HSPU from the floor- work on position

WOD
"Foreign Affairs"
AMRAP 11:00
15/12 cal row 
12 wall balls 20/14
9 TTB

04.02.2025

Strength
Hang Snatch + Overhead Squat
Every 1:30 x 8 sets
set 1-3: 3 reps @ 55-60%
set 4-6: 2 reps @ 60-65%
set 7-8: 1 rep @ 70+%
 
WOD
"Panic at the Nunnery"
25:00 EMOM
min 1- ring rows x 10 reps @20X1
min 2- Bulgarian split squat x 6 per side 50/35 35/25 (single DB/KB)
min 3- hollow hold x 30 seconds 
min 4- power snatch x 5 reps + bar facing burpees x 4 reps (95/65 75/55 55/45)
min 5- rest