05.08.2025

A little core work
2 sets
A. glute bridge march x 60 seconds. https://youtu.be/Zxhh7s-z1kI
B. scissor kicks x 30 seconds. https://youtu.be/xkrOtslwnPo
C. KB side bends x 10/side
rest 30 seconds
 
 
WOD
"Tank Top and Hat"
20:00 AMRAP
200m run
50 feet dual DB overhead carry
30 sit ups
100 feet dual DB front rack carry
45 box step ups 24/20"
150 feet dual DB farmer carry
 DBs 50/35  35/25

05.07.2025

Strength
Pause front squat
5 sets of 3 reps @ 60% at 30X1
 
Gymnastics conditioning
A. Handstand push up negatives - every 1:00 perform one rep as slow as possible x 6 reps
B. Handstand hold x 30 seconds for 3 sets.  Rest as needed between sets
 
WOD
"Magical and Delicious"
7:00 AMRAP
2 pausing horizontal ring rows ( pause 3 seconds at the chest)
4 ring dips or box dips
8-12 pistols (4-6 per side) or touchdown squats

05.06.2025

Strength
power cleans
5 reps @ 65%
3 reps @75%
1 rep @ 80%
5 reps @ 75%
3 reps @ 80%
1 rep @ 85%


WOD
"Burning Beard"
AMRAP 11:00
15/12 cal row
10 box jump overs 24/20"
5 clean & jerk 155/105

05.05.2025

Strength
Super set for 3 rounds
A. back rack drop lunges x 12/side
B. rotational throws x 8/side

WOD
"Helen"
3 rounds for time
400m
21 KB swings 53/35
12 pull ups

Core Finisher
8:00 EMOM
40 seconds dead bugs
40 seconds side plank right
40 seconds side plank left
40 seconds flutter kick

05.03.2025

WOD
"Toby"
with a partner
10 rounds for time
each person completes
5 clusters 135/95 115/75 95/65
25 DUs
then together 10 reps synchro TTB

05.02.2025

Gymnastics Conditioning

bar muscle ups with low bar transitions 
https://youtu.be/7tluhjCnUzE 
1. Strict Transition- slow!!

• feet under the bar, elbows straight until they get above the bar

2. Toe Tap Swing

• body is all the way out from the bar, straight arms

• hips on the ground

• pulling knees to chest- that's it!

3. Toe Tap Swing + Strict Transition

• put them both together

4. Strict Press Through

• feet on 2 or 3 plates- on the edge, you may want another person to stand against plates

• straight arms- slow!!, no bending arms at all and over the bar

5. Toe Tap Transition

• swing not pull

• pulling knees to chest and then tap the floor and transition

6. Low Bar Driving Drill

• with a 20" box and plates on box and someone standing against the box

• push feet off of box with straight arms and transition

• keep moving the box further out for more difficulty

WOD 
"Hidden Gold"
20:00 EMOM
min 1- 5-8 BMU or C2B pull ups or 2-5 strict pull ups
min 2- cardio of your choice x 45 seconds
min 3- front squats (from the floor) x 10 reps 135/95 115/75 95/65
min 4- rest
 

05.01.2025

Strength
Take 10 minutes to find your heavy single rep sumo deadlift

Pull Up Conditioning

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
https://www.instagram.com/p/CrTJd1DoixU/
4 sets of 50% of max reps strict pull ups
 
 
WOD
"Disco Stu"
4 rounds for time
50 m reverse sled drag- pylon and back
50m farmer carry 70/53  53/35
10 push ups
10 alternating pistols or touchdown squats
rest 1:00