06.16.2022

Warm Up

200m run
5 scap pull ups
5 scap push ups
4 each side perfect stretch
200m run
5 wall walks
50 feet bear crawl
50 feet crab walk



Lats to Fly
Alternate between each drill in descending reps

dragon flags- straight legs, lower and pull back when you are about to lose shape. Scale the movement by bending the knees.
https://youtu.be/04FvC4JcisU
5-4-3-2-1

bird dog rows
10-8-6-4-2


WOD
"Pump it Up!"
For Time
400m Run
20 power cleans 115/85 95/65 75/55
20 push jerks 115/85 95/65 75/55
400m Run
15 power cleans
15 push jerks
400m Run
10 power cleans
10 push jerks

06.15.2022

Warm Up
2 sets
1:00 cardio choice
banded front rack stretch x 30 seconds each side
5 each side perfect stretch
10 deadbugs
10 bird dogs
20 banded monster walks



Strength
hip thrusts
5x 5 reps @ 85% of your 1RM deadlift

WOD
"Entertain Us"
15-12-9-6-3
thrusters 115/75 95/65 75/55
TTB or hanging knee raises
100m run after each set


Core Finisher All Posts • Instagram
2 sets
paloff press + anti lateral flexion x 8 reps each side
single arm chaos marches x 10 marches each side
side plank hold x 30 seconds each side

06.14.2022

Warm Up/Primer
Row 300m
50m dual KB/DB overhead carry
Row 250m
50m dual KB/DB front rack carry
Row 200m
50m dual KB/DB farmer carry


WOD (20:00)
"Make Me Feel Better"
Every 2:30 for 5 sets
15/12 cals bike
10 DB step ups 50/35 35/20 24/20"
max reps burpees*
Rest 90 seconds
*record each round
one group starts, the second group will start 90 seconds behind

Accessories
2-3 sets
12 each side single leg glute bridges
12 each direction banded walks
30-45 second wall sit

06.13.2022

Warm Up
2 sets
50m skipping
10 each side plank shoulder taps
5 barbell sotts press to stand
5 behind the neck press to overhead squat



Strength
A. Every 1:30 for 5 sets
snatch grip push press + snatch grip push jerk + snatch balance
40-45-50% then last 2 sets 50-60%

B. Every 1:15 for 5 sets
snatch + OHS
set 1-2 @55-65%
set 3-4 @65-75%
set 5 @75-85%

WOD
"What you did in the dark"
10 rounds for time
1 squat snatch
3 power clean & jerk
15 DUs or 30 SUs

RX 135/95
INT 115/75
SC 95/65

06.11.2022 Partner WOD

Warm up
2 sets
15/10 cals bike
10 barbell clean grip RDLs
10 barbell behind the neck presses
10 barbell front squats
10 lateral hops over the barbell
50 single unders





WOD
"Cookie Monster"
with a partner
40:00 time cap
100 cal bike
100 front squats
100 sit ups
100 shoulder to overhead
100 box jumps
100 thrusters
100 push ups
300 DUs

RX 95/65
INT 75/55
SC 45/35 and do 70 reps of each movement

06.10.2022

Warm Up
2 sets
100m run
5 yoga push ups
100 feet dual DB OH carry
10 dual DB strict press
20 med ball chest passes

Strength
A. bench press 4 x 3 reps @80%
B. banded tricep push downs x 15 reps


WOD
"Don't Answer"
4 rounds for time
15 cals row
5 touch and go (TNG) power cleans 135/95 115/75 95/65
20 wall balls 20/14
5 TNG power cleans
15 cals row
Rest 2:00

06.04.2022 Partner WOD

Warm Up
2 sets
200m run or row
10 barbell good mornings
10 each side plank shoulder taps
5 box jump/step downs
5 narrow stance or feet together squats




WOD

Partner WOD
"You go, I go"
8:00 AMRAP
5 deadlifts 185/125 135/95 115/75
5 burpee box jump overs 24/20"
10 lunges or pistols

Rest 2:00

12:00 AMRAP
2 wall walks
8 single arm devil's press 50/35 35/20
12/10 cals bike