06.26.2021 Partner WOD

Warm Up
400m jog
10 Jefferson curls
10 yoga push ups

Primer
Every Minute on the Minute for 5 Sets, complete this Positional Complex:
1 Segment Power Clean (2sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee
1 Hang Clean Pull
1 Hang Power Clean

directly into - one continual clock

Every Minute on the Minute for 5 Sets Complete this Intensive Complex
1 Power Clean
1 Front Squat
1 Clean Pull
1 Power Clean


WOD
"Willow"
partners
You Go I Go
30 rounds
6 TTB
5 hang power cleans 135/95 95/65 75/55
4 back squats 135/95 95/65 75/55
3 lateral burpees over the bar

*partner needs to complete a full round before switching

06.25.2021

Warm Up
2 rounds
100 single unders
20 band pull aparts
10 single arm DB Cuban Press each side

Strength
15:00 minutes for an upper body pump
3 sets
Strict press TNG x 4
60%- 70%- whatever % you can do here

then move into
Single arm DB/KB complex
4 DB/KB push press
3 DB/KB push jerk
2 DB/KB split jerk
repeat on the other side then rest 1:00-1:30


WOD
"Watch the Clock"
20:00 EMOM
min 1- battle ropes x 30 seconds
min 2- MB or slam ball tall plank single arm push back x 10 each side
min 3- KB balanced PVC hold x 30 seconds
min 4- bike cals x 20 seconds all out

06.24.2021

Warm Up
2 rounds
100m run
12 banded pull aparts
5/side concentric parallette pistol squats
10 cat/camels
30 seconds tall plank shoulder taps

Primer:
5 sets of 1 rep front squat with a 10 second descend and a 10 second hold
start light and add a small amount of weight

in between sets
1. banded ankle distraction x 30 seconds each side
2. calf eccentrics x 8 each side
3. front rack stretch x 30 seconds
4. slow Cossack squats x 8 each side
5. sumo good mornings with plate or KB at your chest x 5 slow reps


Strength: tempo box front squats
4 sets of 4 reps @21X1- these should be heavier than the sets of 5 reps we did on 6/9


WOD
"Knee Deep"
every 4:00 for 4 rounds
sled pull 50m (pylon and back) with 2-3 plates added to sled
push press x 15 reps 115/75 95/65 75/55
DUs x 30 reps or 60 single unders

06.23.2021

3 sets
5 Half Kneeling Bodyweight Windmill/arm
30 Tall Plank Shoulder Taps
10 empty barbell hang clean + press
30sec Bent Hollow Hold w/ Single Leg Extended (switch single leg every 5sec)


Strength
A1. clean & jerk
2-2-1 65%-70%-75%
rest
2-2-1 70%-75%-80%

A2. clean grip deadlifts x 4 @31X1 where you left off from A1.

WOD
"All Summer Long"
4 rounds for time
Run 100m
50m dual KB front rack carry 53/35
10 alternating KB box step ups 53/35
rest 60 seconds

06.22.2021

Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups



Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups



Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose

06.21.2021

Warm Up
2 rounds
60 seconds rowing
20 tibialis raises
10/side tall plank psoas march https://youtu.be/9RVql3EcfUk


Strength
3 sets
A1. landmine deficit RDL x 8/side @31X1
A2. single arm DB push press x 8/side @4X11

B1. landmine bent over rows (meadow row) x 10/side @21X1
B2. landmine snatch high pulls x 10/side @11X0

WOD
"Unforgettable"
12-9-6
OHS 115/75 95/65 75/55
box jump overs 24/20"
400m run after each set


Post WOD- not timed
25 ring face pulls https://youtu.be/yQQJCh4Hs1s
25 high to low banded chop L https://youtu.be/ivziZev2BzA
25 ring skull crusher https://youtu.be/TBpCmiRfY9U
25 high to low banded chop R

06.19.2021 Juneteenth WOD

Juneteenth

6 rounds for time
19 burpees
11 thrusters 95/65
63 single unders
buy out: 650m run



Significance of rep scheme
6- June
19- 19th (freedom day)
11- 1/1 (date of the emancipation proclamation)
63- 1863 (year of the emancipation proclamation)
65- 1865 (year of Juneteenth)

This Friday we will tackle our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”. Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation freed slaves) stating that all slaves were free. Juneteenth, also called Freedom Day, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrong and do its best to change course and make things right- even if that change is long overdue.

While this is considered a Community WOD, it has the volume and difficulty of a Hero WOD. After finishing six grueling rounds you still have more work to do. During the WOD, it’s suggested to think about the struggles of the past and compare them to our situation now. One hundred and fifty-five years have passed and this country is going through another upheaval. Think about how we’ve grown, about all those who have suffered and sacrificed for that growth, and remember that together we can achieve anything that once seemed impossible. Abolishing slavery did not abolish racism, and we each play a part in continuing to right the course. We all, still, have a lot of work to do.