04.17.2023

Strength
Wendler week 2 cycle 2
Deadlifts
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%



WOD
Nacho Man
EMOM ALAP
1 power clean*  155/105   115/75   95/65
1 front squat
1 jerk 
*add 1 power clean every round

04.15.2023 Partner WOD

snatch warm up with empty barbell- 5 reps each
1. slow overhead squats
2. sots press to standing
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
 
WOD
"Throwdown"
with a partner- one work, one rest
For Time
100 cal row
60 TTB or hanging knee raises
50 shoulder to overhead  135/95  115/80  95/65
40 chest to bar pull ups/ pull ups/ring rows
30 power snatch
20 bar muscle ups or chest to bar 
10 thrusters

04.14.2023

Strength- based on your squat snatch max
A.  behind the neck jerks
4 sets of 2 reps @ 50-60%

B. snatch balance
4 sets of 2 reps @ 60-65%
 
C. overhead squats
4 sets of 3 reps @ 65-75%
 
WOD
"Crash Course"
5 rounds for time
3 ring dips or 3 strict handstand push ups
4 power snatch
5 thrusters
 
suggested weight: 115/85, 95/65, 75/55

04.13.2023

Strength
Wendler week 1 round 2
Bench Press
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers
 
WOD 
"At My House"
8:00 AMRAP
5 burpee box jump overs 24/20"
10 push ups
15 pull ups
 
Rest 4:00
 
8:00 AMRAP
20 cals on a machine
30 air squats

04.12.2023

Strength
Wendler week 1 round 2
Back Squats
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers




Accessories- 3 sets- super set
A. weighted box step ups x 7 each side 
B.  bird dog rows x 7 each side


WOD
"Optimus Prime"- CompTrain benchmark wod
7:00 AMRAP
wall balls 20/14
every 1:00 starting at 1:00 - 5 deadlifts 225/155

04.11.2023

Strength
Wendler week 1 round 2
Deadlifts
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers
 
WOD
"Clean Bill of Health"
4:00 AMRAP
1:00 rest
24 box jumps 24/20"
16/12 cals bike
max power cleans 135/95

4:00 AMRAP 1:00 rest
21 box jumps
14/10 cals bike
max power cleans 155/105

4:00 AMRAP 1:00 rest
18 box jumps
12/8 cals bike
max power cleans 185/125

4:00 AMRAP 1:00 rest
15 box jumps
10/6 cals bike
max power cleans 205/135

04.10.2023

Strength
Wendler week 1 round 2
Strict Press
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers


WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35  35/20
20 sit ups
20 DB alternating snatches  50/35  35/20
100 feet bear hug sandbag carry 100/70/50