02.12.2022 Partner WOD

Warm Up
2 sets
10/7 cals row
20 dead hang from pull up bar
DB bottoms up press x 8 each side
banded hamstring curls x 15


Barbell Complex
3 rounds
3 clean grip RDLs
3 hang power cleans
3 strict press
*first round empty barbell, second round light load, third round at wod weight



WOD
"Work It"
with a partner
alternating rounds
30:00 AMRAP
RX
3 deadlifts 115/85
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 bar muscle ups

Intermediate
3 deadlifts 95/65
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 chest to bar pull ups

Scaled
3 deadlifts 75/55
3 hang power cleans
3 shoulder to overhead
3 ring rows
3 pull ups

01.14.2022

Warm Up
One round
45 seconds of each with a 15 second transition
box step ups
rest 15 sec
ring rows
rest 15 sec
scap pull ups
rest 15 sec
PVC platter squats
rest 15 sec
box jumps
rest 15 sec
ring rows
rest 15 sec
kipping swings
rest 15 sec
PVC Kang squats


Mobility
A. 10 x cat/camels
B. 10 x KB behind the back hip hinge
C. 15 x banded PVC hip hinge- tie up band on rig post, string PVC thru, and then hip hinge.


Strength
deadlift week 7
50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
max out reps

WOD
"Cinnamon Roll"
15:00 EMOM
min 1- 5 hang power clean 155/105 135/95 115/75 95/65
min 2- 7 deadlifts 155/105 135/95 115/75 95/65
min 3- 1 squat snatch + 3 OHS 155/105 135/95 115/75 95/65

12.04.2021 Partner WOD

Warm Up
10:00 continuous movement
10 steps each side DB death march
15 narrow stance squats
10 each side DB RDLs
5 each side DB strict press
30 second deep squat hold



Primer- 2 sets- empty barbell, then light load
3 clean grip RDLs

3 hang muscle cleans
3 hang power cleans
3 strict press

5:00 EMOM
1 clean deadlift + 1 hang power clean
build load from 65%



WOD
"Sure Thing"
with a partner
Complete 10 round for time
12 deadlift 155/105 135/95 105/75
9 hang power cleans 155/105 135/95 105/75
3 ring or bar muscle ups/5 C2B pull ups/ 5 jumping C2B pull ups
*divide and conquer, one work, one rest

11.16.2021

Warm Up
2 sets
20 supermans
20 each side banded lateral steps
15 air squats
15 prone shoulder Y's
10 barbell hang muscle cleans 45/35
10 barbell strict press

Mobility
wall slides x 15
prayer stretch x 30 seconds
deep squat plate hold x 30 seconds
thoracic rotations x 5 each side



Strength
A. muscle clean + push press
4 sets- lighter loads for good form


B. power clean + hang power clean + push jerk
warm up 2 sets 55%, 60%
work: 4 sets 65%, 70%, 75%, 80%


WOD
"Moving on Up"
21-15-9
DB thrusters 50/35 35/20
burpees over the dumbbell

15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14

6-3-1
bar muscle ups or strict pull ups
HSPU or boxed piked hspu

11.05.2021

Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#



Primer
3 sets
1 clean extension
1 clean high pull
1 hang power clean & jerk
1 front squat
build load from 45%-60% clean & jerk max


Strength (12:00)
Every 2:00 for 6 sets
1 power clean + 1 front squat + 1 jerk
start at 60% and build load


WOD (20:00)

"Ball Be Rollin"

5 sets
every 3:00
5 burpee ball slams 35/25
10 ttb or hanging knee raises
15 wall balls 20/14
max cals row in remaining time
Rest 1:00

11.02.2021

Warm up
2 sets
hamstring march x 10 steps each side
10 skaters each side
MB 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
warm up reps
4 @ 60%
3 @ 70%
2 @ 80%
climb the stairs to strongville
1-2-3-4-5 reps @ 85%


WOD
"It's About to go Down"
For Time
20 power cleans 135/95 115/75 95/65
40 burpees over the bar
20 hang power cleans

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

WOD All Posts • Instagram
#justabar
4 rounds for time
10 high pulls- from the tall clean position
10 tricep extensions- standing
20 hang power clean
20 push press