09.22.2023

Strength
Push Press
8 sets of 3 reps @ 60-65%


WOD
"How Country Feels"
For Time
4 rounds
8 power snatch 95/65  75/55  55/45
10 bar facing burpees
Rest 2:00
4 rounds
8 power clean & jerk 95/65  75/55  55/45
10 bar facing burpees

09.20.2023

Strength
Front Squats
5 x 5 reps @ 74-77%
2 front squat @ 3211 + 3 front squats


WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps 
min 2- Reps of 3-2-1-2-3 rope climbs 

Core
3 sets
14 KB/DB tall plank pull throughs
14 tall kneeling KB around the world  https://www.instagram.com/p/CgZ5pyWgv0K/  (2nd movement)
14 each side KB flutter kicks (5th movement in video)- be in a hollow position

09.19.2023

Strength 
Deadlifts
6 sets of 1 rep @85%
between sets complete a gymnastics drill of choice

WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35  35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups

09.18.2023

Primer
3 sets
10 cal row
10 cal bike
60 seconds sandbag hold
1:00 rest


WOD
"Rating of 10"
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"
1,2,3,4,5,6,7,8,9,10
burpees

09.15.2023

Strength
3 sets
A. barbell hip thrusts x 15 reps @50% DL max
B. Cossack squats x 8/side- add weight if you can
C. contralateral suitcase box step downs x 8/side
https://youtu.be/BrhQNNw7D4Y?si=mu9RGKNZK8tIoHQW



WOD
"Jump Ball"
11:00 AMRAP
10 wall balls 20/14
5 box jumps  24/20"
1,2,3,4... burpee pull ups
keep adding reps of burpee pull ups until time expires

09.14.2023

https://www.instagram.com/p/CwGrDgEgVG0/
Strength
Back squat waves- EMOM
3 reps @ 60%
2 reps @ 65%
1  rep @ 70%
rest 
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
rest
3 reps @70%
2 reps @ 75%
1 rep  @ 80%
 
 
 
WOD
"Skipper"
every 4:00 for 20:00 
200m run
20 KB swings 53/35
200m run
*record your splits*

09.13.2023

Strength
3 sets
A. DB bench press x 6-8 reps @2X11  RPE 7-8/10
B. T-bar row x 10 reps @ 2X11  RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o?si=v51XGQw86URZSe_b


WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35 
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row