03.17.2022

Warm Up
3 sets
1:00 rowing
30 second wall sit
8 silver backs- band on rig, drop into a full squat and then pull the band into your body
5 box jump, step downs


Strength
Back squat
3 x 6 reps @ 75%

WOD
"Slide"

3 Rounds for Time
50 feet sled pull- add 3 plates to the small sled (the rope is 10 feet)
200 feet farmer carry 53/35 each hand
20/15 bike cals




Finisher https://www.instagram.com/p/Ca0Pmn9lsda/
2 sets
20 Landmine Russian Twist (10 each side)
rest 15sec
20 Barbell Hollow Rock or no barbell
rest 15sec
20 Hang Clean High Pull (shoulder focus)- super light or empty barbell
rest 15sec
5/side Landmine Turkish Sit Up
rest as needed and restart

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

09.23.2021

Warm up
3 sets
30 seconds single unders
8 barbell good mornings
20 seconds hollow rocks
8 barbell Kang squats


Barbell warm up
3 reps of everything
high hang clean extension
high hang clean high pull
high hang power clean
high hang squat clean
repeat all movements from the hang position

complete 3 reps of the following
strict press
push press
push jerk
split jerk


Strength
A. push jerk behind the neck in split
5 sets of 5 reps- light weights
2 seconds pause in the catch position

B. 5 sets
1 power clean
3 push jerks
65-70%

C. 5 sets

1 clean & jerk @70-80%

WOD

"Run Free"

sled pull sprints

3 rounds

starting at the small dumpster- behind our normal start line

sprint with your sled- about 30 seconds to the fence

return the sled to the start by reverse dragging it back

women add 20# to the sled

men add 50# to the sled

Rest about 2:30-3:00 between rounds


Core
10-8-6-4-2
dual DB/KB leg lowers
Dual DB/KB Turkish sit ups
dual DB/KB flutter kicks x 2

09.13.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
2 rounds

cross walk with light DBs x 30 seconds- 2 light DBs held to your side in a Cross Position
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep

Strength

A. 5 sets of 3 reps deadlift @ 80%
B. 3 sets of 10 reps goblet 1.5 squats
C. 4 sets of 8 reps Turkish sit ups


WOD
"On Fire"
3 sets
sandbag squats x max reps (goal is around 20 reps)
sled drag x 50m
rest 2:00

08.30.2021

Warm Up
2 rounds

200m run or row
5/side plate drop back lunges- one foot on a bumper plate and reverse lunge
20 second/side single leg wall sit
50 feet perfect stretch walk - lunge, forearm on the floor, then thoracic rotation, then straight leg stretch


Mobility:
parallette shoulder extensions x 10 reps
banded glute bridges x 20 reps
banded ankle distraction x 30 seconds each side
wrist stretches x 30- 60 seconds

Primer
20 TGU for time (10/side) 53/35 35/26


WOD
"Backwater"
12-9-6-3 power snatch
3-2-1-1 rope climbs
50m sled pull

RX 95/65 115/85 135/95 155/105
IN 75/55 95/65 105/75 115/85
SC 45/35 65/45 75/55 95/65

*rope climbs sub= up/downs x 2 per 1 climb or burpee pull ups x 2 per 1 climb
sled pull- add two plates to sled

07.22.2021 Partner WOD

Warm Up
3-6-9-12-15
reverse plank bridge hip lifts https://youtu.be/9B8uNzP41JQ
tuck ups
air squats
single unders

Snatch warm up
deep squat progressions x 5 reps
snatch press in receiving position x 5 reps x 2 sets
snatch push press x 3 reps x 2 sets

high hang snatch high pull x 5 reps
high hang power snatch x 5 reps
hang power snatch x 5 reps


WOD
"Snack Bar"
with a partner
15:00 AMRAP
sled pull together- each person hangs onto a strap x 50m
DUs x 30 each person
synchronized hang power snatch x 10 reps 115/75 95/65 75/55
abmat sit ups x 15 reps each person


Strength
Front squat Box Squat; 21X1 Wave Load; 3,2,1,2,3; rest 2-3mins

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