07.19.2023

Strength
3 sets
A.  DB floor press x 10-12 reps @20X1
B.  wide grip strict pull ups x 6-10 reps
C.  DB curls- start with hammer curl up then reverse curl down x 8 reps @2020

WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex  135/95  115/75  95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence) 
load is your choice- be able to complete 50m unbroken!

07.018.2023

Strength
back squats  (16:00)
5 reps @65%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
3 sets of 10 @ 65%


WOD
"Threes Company"
8:00 AMRAP
5 power cleans 135/95  115/75  95/65
7 burpee box jump overs 24/20"
9 wall balls 20/14

then take 5:00 to find your heavy power clean

07.17.2023

Strength
Push Press
8 sets of 3 reps @ 70-80%
build only while maintaining form



WOD
"Hipsters"
Every 3:00 for 4 sets
200m run
21/15/9/3 thrusters

weights
RX   95/65  115/75  135/95  155/105
INT  75/55    95/65   115/75  135/95
SC   45/35    75/55    95/65   115/75

07.16.2023 Swim WOD

Meet at West Bush Lake in Bloomington 9am

5 rounds

10 ball slams

10 DB snatches

10 jumping jacks

10 DB thrusters

150m swim

07.15.2023 Partner WOD

 Mobility- 10 reps of each movement
1. Y raise superman lift
2. prone swimmers
3. cat/camels
4. thoracic rotations
5. reverse lunge + reach
 
 
WOD
"Out of Hand"
with a partner
24 rounds for time
you go, I go
2 sandbang ground to over the shoulder
2 burpee pull ups
2 wall walks

07.14.2023 Member of the Month- Jaime

Gymnastics Shapes
1.  hollow hold
2. arch hold
3. planche
4. hollow hold on rig with kipping swings
 
Push Up Skills
1. 30-60 second elbow plank
2. hi lo plank x 8 each side
3. elevated push ups or eccentric push ups
4. full push ups 3 sets of 8 reps
 
 
 
WOD : Los Kuarenta / The forty’s 
4 rounds 
400 m run
10 cleans (Rx: 95/65)
10 pull ups 
Cash out: 40 bar-facing burpees

07.13.2023

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. upper cut drill

6. power snatch from the pockets

 
 
Strength
A. 4 sets of snatch balance x 3 reps @60-70% snatch max

B. take 10 minutes to build to your max snatch weight in an overhead squat

WOD
"Prize Money"
5 rounds for time
12 overhead squats  95/65  75/55
 9 TTB or hanging knee raises
6 box jumps 30/24"