10.17.2023

Strength
Back squat waves
11:00 EMOM
min 1- 3 reps @70%
min 2- 2 reps @75%
min 3- 1 rep  @80%
min 4- rest
min 5- 3 reps @75%
min 6- 2 reps @80%
min 7- 1 rep  @85%
min 8- rest
min 9- 3 reps @80%
min 10-2 reps @85%
min 11- 1 rep  @90%
 
 
WOD
"The After Market"
For Time
50 box jumps  24/20"
25 sit ups
40 dual DB push jerks 50/35  35/20
25 sit ups
300 feet farmer carry
25 sit ups
20 dual DB box step ups 
25 sit ups

10.16.2023

Rope Climb Skills
 
  https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull
 
 
Primer to squats
1. Cossacks x 30 seconds
2. 90/90 hip switches x 30 seconds
3. Frog rocks x 30 seconds
4. Deep squat weight transfer x 30 seconds  -sit in your squat and move over the foot/ankle, shifting body weight
 
 
WOD
"Footwork"
for time
21-18-15-12
front squats 115/85  95/65  75/55
1-2-3-4
 rope climbs
400m run after each round

10.14.2023. Partner WOD

Primer
5:00 EMOM
2 power cleans build load from 55-60%




WOD
"Fancy Pants"
with a partner- You Go, I Go by rounds
12 rounds for time (6 each person)
2 bar muscle up or strict pull ups
3 power cleans 185/125  155/105  115/75
4 pistols or a progression for pistols
8 burpee box jumps  24/20"
100m run
 

10.13.2023

Strength
Front squats
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
3 sets of 1 rep @ 85%

WOD
"Hopscotch" 
10:00 AMRAP
6,8,10,12,14...
Alternating DB snatch  50/35  35/20
Shuttle runs- 25 feet =1 rep
 
Finisher- more legs
2-3 sets
10 DB step ups right side
rest 15 seconds
10 DB step ups left side
rest 30- 60 seconds

10.12.2023 Member of the Month

Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans x 2 reps
B. tall jerks  x 2 reps
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE

6 sets of mid-patella clean + split jerk
set 1-2 @75%
set 3-4 @80%
set 5-6 @85%


 
 
WOD
Member of the Month 
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75  95/65  75/55
12-9-6-3
kipping pull ups or ring rows

10.11.2023

Strength
Deadlifts 
10 reps @ 50-55%
8 reps @ 60%
6 reps @ 70%
4 reps @ 75-80%
2 reps @ 85%
 

WOD
20:00 EMOM
"Wake Up in Beastmode"
min 1- 12 dual DB walking lunges 50/35  35/20
min 2- 50 DUs
min 3- max BMU or C2B or pull ups
min 4- rest
*record gymnastics reps*

10.10.2023

Primer- 2 sets
A. banded tricep push downs x 15 reps
B. Powell raises x 10-12 per arm https://youtu.be/O46C72Ecr3w


Strength
A. Push press
6 sets of 2 reps @75-78%
then 
super set 2- 3 rounds
B. barbell skull crushers x 10 reps RPE 6-7/10. https://youtu.be/sLVxhTDGIIg
C. DB bicep hammer curls x 8-10 per side  RPE 6-7/10


WOD
"Paid"
Every 5:00 for 4 sets
8 snatch (power or squat) 115/75  95/65  75/55
5 burpee box jump overs
Run 200m 
5 burpee box jump overs
8 snatch