workout of the day
08.04.2023
WOD
"Third Place"
7:00 AMRAP
8 push press 135/95
10 deadlifts 135/95
12 abmat sit ups
Strength
Deadlifts
8 sets of 2reps @ 80%+
5 push ups between sets
then
2 sets of 8 reps deadstop deadlifts
(no %, go by feel)
WOD
"Third Place"
7:00 AMRAP
8 push press 135/95
10 deadlifts 135/95
12 abmat sit ups
08.03.2023
WOD
Maximum Cleaning Power
Every 3 Minutes for 9 Minutes
20/16 Calorie Row
60 Double Unders
Maximum Rep Power Clean and Jerk
Score is total clean and jerk reps from all 3 rounds
Barbell Recommendations
Advanced 155/105
Intermediate 135/95
Fitness 95/65
No rest between rounds
1:1 Single Under:Double Under
Strength
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 70-75%
B. 3 sets of power clean + clean + jerk @78-82%
WOD
Maximum Cleaning Power
Every 3 Minutes for 9 Minutes
20/16 Calorie Row
60 Double Unders
Maximum Rep Power Clean and Jerk
Score is total clean and jerk reps from all 3 rounds
Barbell Recommendations
Advanced 155/105
Intermediate 135/95
Fitness 95/65
No rest between rounds
1:1 Single Under:Double Under
08.02.2023
WOD
"Single Double"
4 rounds each for time
250m row
10 DB bench press 70/50 50/35 35/20
200m run
15 goblet squats 70/50/35/20- grab a kettlebell for these
Rest 2:00
Strength
Tempo Front Squats- 5 sets
4 reps tempo front squats @ 2211 + 1 rep front squat @64-68%
WOD
"Single Double"
4 rounds each for time
250m row
10 DB bench press 70/50 50/35 35/20
200m run
15 goblet squats 70/50/35/20- grab a kettlebell for these
Rest 2:00
08.01.2023
WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets
Strength
A. 3 sets of 3 reps snatch balance- build load with good form
B. Overhead squats
5 sets of 3 reps building from 60% of your snatch max
WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
07.31.2023
WOD
Helen
3 rounds for time
400m run
21 KB swings 53/35
12 pull ups
Strength
Every 3:00 for 5 sets
20 DB box step ups- dual DBs as heavy as you can do these unbroken
WOD
Helen
3 rounds for time
400m run
21 KB swings 53/35
12 pull ups
07.29.2023 Partner WOD
WOD
"Smoke Show"
with a partner
You Go, I Go
10 rounds
10/8 cals bike
10 TTB or hanging knee raises
10 hang power snatch 95/65 75/55 45/35
Rest 2:00
10 rounds
10/8 cals bike
10 pull ups
10 hang power cleans 115/85 95/65 75/55
WOD
"Smoke Show"
with a partner
You Go, I Go
10 rounds
10/8 cals bike
10 TTB or hanging knee raises
10 hang power snatch 95/65 75/55 45/35
Rest 2:00
10 rounds
10/8 cals bike
10 pull ups
10 hang power cleans 115/85 95/65 75/55
07.28.2023
WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
Weights 50/35 35/20
Strength
Push Jerks
8 sets of 3 reps @ 75-78%
WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
Weights 50/35 35/20