09.11.2021 Hero WOD 343 Never Forget

Warm Up:

3 Sets Not For Time
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly

*Move with purpose and focus - build a little weight on your press

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly





Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees

scale to less reps or lighter weight


This wod was created and dedicated in honor of the 343 fire fighters who lost their lives on 9/11.

09.10.2021

Warm Up
2 rounds
100m run
12 feet together squats
10 underswitch to crab reach- 5/side
8 banded RNT split squats each side

Primer
3 sets- build load & speed
1 clean pull
2 power cleans
3 hang squat cleans
Run 50m- building to a faster pace

WOD
"This is How We Roll"
every 4:00
run 400m
5-4-3-2-1 clean
build to a heavy clean

"This is How We Rock"
300 Double Unders or 500 Single unders
@0:00 and every 1:00 after, 5 push ups
Time Cap 10:00

09.09.2021

Warm Up
2 sets
20 feet bear crawl
10 prone Y raises
10 DB external rotation elbow on knee/each side

Primer
3 sets
12 barbell hang snatch high pull
12 barbell leg lowering- lying on your back, barbell directly overhead, lower and lift legs
12 tall kneeling barbell press
rest as needed between sets



WOD
"Alphabet Soup"
A. 12 hang power snatch 95/65 75/55
B. 10 box jump overs 24/20"
C. 15/12 cals bike
D. 10 bar facing burpees
E. 12 wall balls 20/14

Every 7:00 for 4 sets
set 1= ABCDE
set 2= EDCBA
set 3= CDEAB
set 4= BAEDC

*record splits for each round*

09.08.2021

Warm Up
2:00 Cardio
3 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight



Strength
3 sets
A. split stance DB Romanian Deadlift @30X0 x 8-10/leg https://youtu.be/LBzxZCUZrNA
B. bird dog rows x 8 per arm

then...
3 sets

C. DB front rack reverse lunges @20X0 x 8-10/leg
D. Bench plank DB row @20X0 x 8 per arm https://youtu.be/YWEOQPUnAC4


WOD
"KB Chipper"
For Time
Run 200m
50m KB farmer carry 53/35
20 dual KB deadlifts 53/35
50m KB farmer carry
Run 200m
40m KB farmer carry
15 dual KB deadlifts
40m KB farmer carry
Run 200m
30m KB farmer carry
10 dual KB deadlifts
30m farmer carry



Post WOD
Core + Arms
https://www.instagram.com/p/BsLFmekl2Cc/
3 sets of 6-8 reps each

1. Tall kneeling zottman curls
2. Rower pike ups
3. Standing Hammer curl to press

09.07.2021

Warm up
2 sets
5 yoga push ups
5/side underswitch to crab reach https://youtu.be/Yrgx959kdME
5 deep squat progressions
10 each side tall plank shoulder taps


Strength
Bench Press
5-4-3-2-1
start at 65% and end somewhere between 90-95%

Primer
5:00 EMOM- build in load to a little over wod weight
power clean
front squat
2-4 kip swings or 2 kip swings + 2 air chair swings



WOD
"Orange Crush"
5 rounds for time
12 power cleans 135/95 115/75 95/65
9 TTB or hanging knee raises
6 front squats
3 bar muscle up or 3 c2b pull ups or 3 strict pull ups

09.06.2021 Classes at 8,9, and 10am ONLY

Warm Up

Shoulder Bulletproofing
3 sets not for time
reverse quadruped crawl x 50 feet
supinated grip 5 second pull up negative + 10 second dead hang x 3
30 second wall handstand hold



Primer
10 wall walks for time
follow the same standard as the Open

WOD
"Shakin' Off the Rust"
For Time
400m run
50 deadlifts 95/65
400m run
35 hang power cleans 95/65
400m run
20 thrusters
400m run

Post WOD
https://www.instagram.com/p/CTN8T4BjR9E/
Pulling Accessory
3 rounds
5 each side banded pulls to the hip
10 banded face pulls
15 each side single arm low band rows

09.04.2021 Hopper WOD

WOD
Hopper WOD
each wod has a 9:00 time cap
there is a 3:00 transition between wods
you can complete any wod in any order
exercises will be chosen after warm up
once a movement is out of the hopper, it stays out



WOD 1: 3 rounds Triplet

WOD 2: 4 rounds Couplet


WOD 3: 2 rounds Triplet


Going into the hopper....

2 Ring muscle ups
2 rope climbs
500m row
12 box jump overs
10 burpees over the bar
6 bar muscle ups
8 power snatch 115/75
8 clean & jerk 115/75
15 thrusters 95/65
15 OHS 95/65
15 C2B pull ups
15 TTB
15 KB swings 70/53
14 DB alternating snatch 50/35
15 goblet squats 53/35
16 OH walking lunges 45/25# plate
25 sit ups
75 DUs
20 alternating pistols
8 deadlifts 225/155
50’ handstand walk
12 strict ring dips
14/10 cals bike
10 Cartwheels
20 Push Press 95/65
200m bear crawl
5 each side TGU
15 med ball cleans
12 Thai squats w/ jazz hands
800m run