06.09.2023

Strength
Snatch
A. 4 sets of 2 reps muscle snatch- keep light, build 
B. 5 sets of 2 reps slow pull snatch- 65-70%
C. 4 sets of 1 rep snatch- build from 70%

WOD
"3 Minute Drill"
15:00 EMOM
min1- box jumps x 10 reps 24/20"
min 2- ring rows x 12 reps
min 3- squat snatch x 2 @75-80%

06.08.2023

Strength
Accessories
3 sets of each- super set A/B and C/D
A.  Bamboo (thick PVC) walk x 1:00- hang KBs from the PVC
B.  Ring dips or stationary dips on box x 4-8 reps

C. Suitcase carry x 100 feet each arm- grab a heavy weight
D. Ring support hold x 15-30 seconds


WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees  to a target

06.07.2023

Strength
Deadlift 
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
then 1 x max reps @ 55%


WOD
"So Flipping Good"
12:00 AMRAP
4,6,8,10,12...
single arm devil's press 4= 2 right, 2 left  50/35  35/20
2-3-4-5-6...
tire flips

06.06.2023

Strength
Clean & Jerk
A.  every 2:00 for 16:00- take 3 sets as warm up weights then complete the 8 sets
clean lift off with pause @ knee
clean pull
power clean
power jerk
set 1-3@ 70-75%
set 4-6@ 75-80%
set 7-8@ 80%+


WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken

06.05.2023

Strength
Front Squat
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
then max reps @55%

WOD
"Steady She Goes"
12 lateral burpees over bar
6 bar muscle ups or C2B pull ups or Pull ups
6 power cleans 155/115  135/95  115/75
10 lateral burpees over bar
5 BMU
5 power cleans 
8 lateral burpees over bar
4 BMU
4 power cleans
6 lateral burpees over bar 
3 BMU
3 power cleans
4 lateral burpees over bar
2 BMU
2 power cleans
2 lateral burpees over bar
1 BMU
1 power clean

06.03.2023 Team of 3

WOD
"Trifecta"
Team of 3
15 rope climbs
400m run together
75 thrusters 95/65
800m run together
75 thrusters 95/65
400m run together
15 rope climbs

06.02.2023

 
Wendler  
deload- back squats
5 reps @ 40% 
5 reps @ 50%  
5 reps @ 60%
 
WOD
"This is a Sprint"
500m row
30 burpees
time cap 6:00
 
then- not for time but for quality
3 rounds
5 single are Turkish sit ups- right

1 Turkish get up- right

100' overhead carry- right

then all on the left side
build load to a heavy KB