03.03.2023

 
"Fuzzy"
30:00 EMOM

Minute 1) 12/10 Calorie Row
Minute 2) 15 Kettlebell Swings  53/35
Minute 3) 5 Strict Pull Ups
Minute 4) 10/8 Calorie Bike
Minute 5) 20 Sit Ups
Minute 6) Rest

03.02.2023 Some partner work

 
 
Primer- with a buddy
bike 100 cals
one person bikes while the other carries a heavy sandbag.  Record distance traveled and the time to bike 100 cals
then

 
 
WOD- individually 
"Austin Powers"
5 rounds for time
10 hang power cleans
8 shoulder to overhead
6 front squats
4 clusters

115/75   95/65  55/45

03.01.2023

Strength   Bench Press Tips  https://www.instagram.com/p/CmZMdsKoCaA/
bench press
5 sets of 3 reps- build load- start at 60% or 6/10 RPE
 
Super Set- 3 times
A. Seated Arnold press x 8 reps each side  https://youtu.be/UgvvMUtGUG8
B. Front rack hold- heavy KBs x 30-45 seconds
 
C. Body row x 15 reps- body weight on a racked barbell   https://youtu.be/Y0wZVlaspU0
D. bench dips or ring dips x 5-10 reps  https://youtu.be/XXvuYGCxpkk
 
WOD
"Speedy"
30/24 cals row
30 wall balls 20/14
30 box jump overs 24/20"

02.28.2023

Strength

Back Squats

5 reps @60%

3 reps @ 70%

2 reps @ 80%

2 sets of 4 reps @ 75%

WOD

 "Quest"

25 Reverse Lunges 

25 Deadlifts 185/125  135/95

20 Bar-Facing Burpees

20 Power Cleans 155/105  115/75

15 Sit Ups

15 Front Squats  135/95  95/65

10 Ring Rows

10 Push Jerks  95/65 75/55

5 Pull-ups or bar muscle ups 

5 Thrusters 95/65  75/55

02.27.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength
A. hang snatch 3 sets of 2 reps @50% or 5/10 RPE
B. hang snatch + snatch x 3 sets @60% or 6/10 RPE
C. snatch x 4 sets of 1 rep @ 70% or 7/10 RPE


5-6/10 RPE = you could do 4-6 more reps
7/10 RPE = you could do 3 more reps
 
 
 
 
WOD
"Low Rider"
Every 5:00 for 25:00
15/12 cals bike
farmer carry x 150 feet heavy
10 TTB or V-ups

02.25.2023 Open 23.2

23.2A:
Complete as many reps as possible
in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each
round.
23.2B begins immediately upon
completing 23.2A

23.2B begins immediately upon
completing 23.2A.
23.2B:
Athletes will have 5 minutes to
establish:
1-rep-max thruster (from the floor)
Time cap: 5 minutes

02.24.2023

Primer
2 rounds for quality
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
10 slant board squats


WOD
"Sweat Fest"
Every 4:00 for 24:00
10 cals bike
20 air squats- on the even rounds
10 sit ups- on the odd rounds
15 cals row