10.13.2021

Warm Up
2 rounds
2:00 choice cardio
10 Russian baby makers
20 plank to alternating toe touch
5 deep squat progressions


strength
A. snatch complex
2 sets warm up- light load, work positioning
4 sets building load starting at 60%
high pull + snatch + OHS

B. 6:00 EMOM
1 squat snatch- pick up where you left off on part A

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4 rounds for time
10 high pulls- from the tall clean position
10 tricep extensions- standing
20 hang power clean
20 push press

10.12.2021

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
back squats
6 reps @ 60%
5 reps @ 65%
4 reps @70%
3 reps @ 75%
2 reps @ 80%



WOD
"Climbing and Climbing"
3 Rounds for time
4 bar muscle ups or 2 rope climbs
10 bar facing burpees
15 deadlifts 225/155
20 wall balls 20/14

10.11.2021

Warm Up
3 sets (6:00)
start on the right side only for all three movements
20 seconds hip thrust clam shells https://youtu.be/lvawnbArvng
20 seconds quadruped thoracic rotations
20 seconds greatest stretch alive
repeat for the left side




Warm Start- 2 rounds, one with empty barbell and then light load
5 Kang squats
5 presses from behind the neck
5 hang power cleans
5 tall cleans


Strength- super set
bench press 5 x 5 reps @73%
KB or DB farmer carry 4 x 40m- heavy


WOD
"Three Bears"
For Time
3 bear complexes 95/65 75/55 45/35
400m run
3 bear complexes 135/95 115/75 75/55
500m row/ 425m row
3 bear complexes 155/105 135/95 95/65
18 cal bike/ 14 cal bike

10.09.2021 Bring a Friend Day

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



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



WOD
The Destroyer
50 Power Cleans
-20 Double Unders
40 Front Squats
-20 Double Unders
30 Shoulder to Overhead
-20 Double Unders
20 Squat Clean Thrusters
-20 Double Unders
10 Curtis P Complex (1 Power clean + 2 Front rack lunges + 1 Shoulder to Overhead)
-20 Double Unders

Advanced: 95/65
Intermediate 75/55
Novice 65/45
25 Minute Cap

10.08.2021

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

WOD

retest Test 6-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 ( 25 feet= 1 rep)
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through
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

10.07.2021

Warm Up
3 rounds
Run 200m
5 sumo inchworms + push up
15 banded lat pull downs each side
5 empty barbell Kang squats



Primer
staggered stance deadlifts https://youtu.be/y1g9xL5v4_o
3 sets of 6 reps each side-lighter loads, focus on positions

Strength
Deadlift
3 sets
3 reps @ 65%
3 reps @ 75%
3 reps @ 80%

WOD
"Dead Cindy"
5 rounds for time
5 pull ups
10 push ups
15 air squat
Deadlift*
5-4-3-2-1 by round increasing loads starting at 65%

10.06.2021 Partner WOD

Warm Up
2 rounds
2:00 row- pick up the pace on the last 30 seconds
10 rower pike ups
10 Russian baby makers
5 each underswitch to crab reach




Strength
A. 5 sets of 3 behind the neck split jerks @ light weight
take a 3 second pause in the catch

B. 5 sets of 3 power clean + 1 push jerk
all sets at 70-75% of max clean & jerk


WOD
"Powerhouse"
with a partner- switch when the sled pull is complete
15:00 AMRAP
A. sled pull x 50m + 2 plates on sled
B. AMRAP
5 power cleans 135/95 115/75 95/65
4 each side lateral hops over the barbell
*partner A works on the sled pull while partner B completes as many rounds as possible of the power cleans and lateral hops. Total hops = 8 reps. Score is how many rounds and reps of the AMRAP