07.10.2022 Beach WOD

Meet at Bush Lake in Bloomington at 9:30am

We will start on the main beach.

4 rounds

2:00 AMRAP

6 burpee plate to overhead

9 plate squats

then swim 150-200m

Rest to regroup and then start the next 2:00

07.09.2022 Partner WOD

Warm Up
Outside warm up led by coach


WOD
"Banana Boat"
with partner
2000m run or row or 4000m bike
100 power cleans 155/105 135/95 115/75
100 bar facing burpees
80 pull ups

*each person needs to complete the cardio first before moving on to the reps
**divide the wod however you choose

07.08.2022

Warm Up
2 sets
5 each side perfect stretch
10 Cossack squats
10 prone swimmers
10 each side reverse lunges
10 plank to pike toe touches



Strength
Clean and jerk
A. tall jerks 3 sets of 5 reps
B. power clean + jerk x 8 sets- build to a heavy load



WOD
"Red, white and WOD"
For Time
9 shoulder to overhead 115/75 95/65 75/55 RX+ 135/95
9 TTB
2 rope climbs
15 shoulder to overhead
15 TTB
4 rope climbs
21 shoulder to overhead
21 TTB
6 rope climbs

07.07.2022

Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold


WOD
"Dude, Where's my Bar?"
For time
2000/1600m row
100 DUs
800m run
100 DUs
2000/1600m row


Strength
Bench press
3 sets of 6 reps @ 65%
then
Single arm DB bench press
2 sets of 12 each side

07.06.2022

Warm Up
2 rounds8 Alternating Bird Dogs (3 sec hold at top)5 1-arm Walking KB Swing (each side)15 second Standing Straight Leg Hold (each side)30feet  Mixed Carry - Waiter-Overhead (each side) Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps  https://www.instagram.com/p/CTP-hVRFmvK/
deep squat progression x 5 reps
 
 
Snatch Warm Up- 5 reps each

1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets


  
Strength
A. 4 sets of 2 muscle snatch
B. 5 sets of 2 power snatch @ 70%
C. 5 sets of 1 snatch lift off + 1 snatch @ 75%

WOD
"Independence"
For Time
10 power snatch 135/95   115/75    75/55
20 box jump overs  24/20"
40 DB hang clean & jerk - dual DBs   35/25  20/15
Rest 2:00
40 DB hang clean & jerk
20 box jump overs
10 power snatch

07.05.2022

Warm Up
2sets
Row 1:00
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell front squats



Strength
4 sets
A. 3 deadlifts to the knee + 1 deadlift start at 60% your max DL
B. 10 x bent over rows- build load



WOD
"Freedom"
For Time
4 rounds
15 cal row
5 squat cleans 155/105 115/85 95/65
rest 1:00

3 rounds
10 cal row
5 squat cleans 135/95 95/65 75/55
100' shuttle run (25 feet increments)

07.04.2022 7,8 or 9am classes today

Warm Up
2 sets

1:00 cardio choice
45 seconds single unders
4 each side perfect stretch
10 each side DB high pulls
10 each side DB Arnold press
30 second deep squat hold



Strength
Back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 85-90%
2 sets of 8 reps @ 70%



Minnesota Mash-Up- Granite Games Semi-finals

For Time:

10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk

Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20