03.31.2023

https://www.instagram.com/p/Coivg_GAtP9/
Ring Skill Work
2 sets
a. Muscle Up Row - 5reps at 3131 tempo - HOLD THAT HOLLOW  https://www.instagram.com/p/B0Q2i8BFZVz/  (2nd one on video)
b. band assisted ring dips x 5 reps
c. band assisted ring muscle up transitions x 3 reps  https://www.instagram.com/p/CiMOcYCgzhs/


Primer to overhead squats
https://www.instagram.com/p/CVwBD--gY6o/ 
1.  hanging overhead squat x 20-23 seconds- pull the Earth up, don't just hang there- back stays flat.
2. burpee builder- add stacks of plates to burpee on top of 
 
 
WOD
"Toe Touch"
30-20-10
Overhead squats 95/65  75/55  45/35
box jumps  24/20"
TTB or hanging knee raises
cash out: 50/35 cals on a machine
 
 

03.30.2023

Overhead prep 
2 sets100 feet per exercise 
1. Bent Arm Waiter Walk: Maintain tension in the lats instead of the bicep. If you struggle getting the upper back and lats tight before you jerk, this can help! 
 
 2. Straight Arm Waiter Walk: Extend through the shoulder and push up into the plate as hard as you can. Elbow should be locked out.
 
 3. Suitcase Carry- Stand up tall by maintaining a tight upper back and 360 degree pressure in the core to keep the weight from pulling you sideways. This is a great unilateral core exercise that also requires you to keep the lats tight.
 
 
 
 
 
Strength
Wendler week 3
Bench press
5 reps @ 75%
3 reps @ 85%
1+ reps @95%


Cardio Craze
For Time
500m row
30 burpees over the erg
500m row
20 burpees over the erg
500m row
10 burpees over the erg
500m row
 
Oh My Core
3 sets
75 feet heavy farmer carry
1:00 forearm plank hold
1:00 rest

03.29.2023

Strength
Wendler week 3
back squats
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%

Handstand push up skills- 2 sets
A.  kick up to the wall x 5-8 reps- gently touch the wall with your feet
B.  slow negatives with kick off wall x 5 reps
C. handstand press out- start with your head on multiple pads( if needed) and press out to the top of the handstand- this should be from a dead stop, not a quick head touch. x 5 reps

Or 
Push up Skills- 2 sets
A. plank shoulder taps x 10/side- stabilize the core
B. plank front reaches x 8/side- stabilize the core and reach the arm out in front
C. incline push ups x 5 reps each at different heights- work your way to a lower incline
D. slow lowering to work on eccentric x 5 reps -once you are on the floor, push up with the knees down to reset
 
WOD
"Quarters Like"
9 front squats 185/135
4 x 25' handstand walk  or 6 x 25' scooter walk 
15 front squats155/105
15 HSPU or piked on a box
21 front squats  95/65
21 hand release push ups

03.28.2023

Strength
Wendler week 3
deadlifts
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
Primer
10 cals on a machine
empty bar
3 clean grip RDLs
3 clean pulls
3 hang power cleans
3 push press
 
10 cals on a machine
empty bar
3 snatch grip RDLs
3 snatch pulls
3 behind the neck press
3 hang power snatch


WOD
"Chocolate Chip"
Every 3:00 for 6 sets
500/400m row
rounds 1,3,5 - 8 snatches
rounds 2.4.6- 8 clean & jerks
95/65  75/55  45/35 

Accessory WOD
12:00 AMRAP
12 x internal rotation diagonal with a band- arm starts at a 90 degree position and internally rotates to center of chest
10 x banded face pull to a Y press- pull band to face and then press out to a Y position
8 x down dogs

03.27.2023

Strength
Wendler week 3
strict press
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%


WOD
"Peanut Butter"
13:00 AMRAP
15 shoulder to overhead  115/85
10 alternating pistols or touchdown squats
5 chest to bar pull ups
 
Accessory WOD
1:00 Dynamic couch stretch each side- rock forward and back in that stretch
8:00 AMRAP
10 single leg hip thrusts/side
10 psoas march with a band/side

03.26.2023 Swim WOD

Meet at 6545 Flying Cloud Drive, Eden Prairie

14:00 AMRAP

100 swim or 50 swim

5 deck outs

10 reverse lunges

12 single arm DB push press

03.25.2023

Primer- 2 sets
DB lat pull overs x 10
banded lat pull downs with PVC x 20
inchworms x 5
 then
 
2 sets- empty bar then add load
3 clean grip RDLs
3 hang power cleans
3 front squats
3 strict press

 
 
WOD
"What's Free?"
with a partner- you go, I go style
20 rounds for time
3 bar muscle up/ 3 C2B pullups/ 3 pull ups
6 thrusters 95/65  75/55 
9 bar facing burpees
200m row
*you can start your round when your partner is on the rower