06.21.2022

Warm Up
2 sets
100m run
20 each side banded lateral walks
10 each side single arm DB sotts press
10 each side DB windmills
30 seconds deep squat hold



Strength
Find your heavy snatch for today
EMOM Waves
min 1- 60%
min 2- 65%
min 3- 70%
min 4- rest
min 5- 65%
min 6- 70%
min 7- 75%
min 8- rest
min 9- 70%
min 10- 75%
min 11- 80%
min 12-15 rest and then build load from here

WOD
"Devil's thrusters"
3 rounds
200m run
8 single arm devil's thrusters*

immediately into

3 rounds
100m run
20 KB swings 53/35

*Devil's Thruster= devil's press + thruster

06.20.2022 Members of the Month WOD- partners

Warm Up
2 sets
1:00 cardio choice
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*

*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats

3 strict press

Mobility- squats
A.  10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B.  banded ankle stretch x 30 seconds each side 
C.  sit back on heels x 30-45 seconds

WOD

"Flexual Healing"

Members of the Month- Aaron and Claire

partner workout- one work, one rest

60 cal row

50 Russian KB swings

40 clean and jerks 

30 Bar facing burpees

20 toes to bar

10 thrusters

20 toes to bar

30 Bar facing burpees

40 clean and jerks

50 Russian KB swings

60 cal bike

06.01.2022

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell front squats
5 barbell strict press
100m run


Strength
super set x 3
10 DB lateral raises- dual
8 Pendlay row https://youtu.be/ezrZnmjZTR4
10 DB bench press- dual

WOD
"It's a Long Day"
21-15-9
wall balls 20/14
TTB
thrusters 75/55
box jumps 24/20"
KB swings 53/35

time cap 22:00

04.28.2022

Warm Up
2 rounds
200m row or run
10 Jefferson curls
5 push ups
20 banded lat pull downs



Strength
OH carry x 1:00 each side
rest 1:00
Suitcase carry x 1:00 each side
rest 1:00
repeat above 30 seconds each side

then...
3 sets
A. half kneeling landmine single arm press @3X11 x 8-10 per side https://youtu.be/gwlt8NcXDcI
B. KB swings x 15- American swings if you can
C. yoga push ups x 5


WOD
"Carry Me Away"
3 rounds for time
sandbag carry 50m - pylon and back
10 x sandbag clean and throw over - 48/40" box
10 x get up and over tall box- 48/40"

04.19.2022

Warm Up
2 sets
5 each side perfect stretch
10 each side KB RDLs
10 each side KB windmills
5 each side KB overhead squats
30 seconds front rack stretch



Strength
split jerks
A. 2 sets of 3 reps press in the split
B. 2 sets of 3 reps tall jerks
C. 5 sets of 1.1 split jerks with a 2 second pause in the receiving position


WOD
"Leg Burn"
3 rounds for time
15/12 cals bike
15 KB swings 53/35
12 goblet step ups 53/35 (ideally the same KB weight as the swings)

Finisher
2 sets if time
12 alternating single leg v-ups
3 Turkish get ups on the right
3 windmills on the right
12 yoga push ups
3 Turkish get ups on the left
3 windmills on the left

03.31.2022

Warm up
2 sets
1:00 row
20 banded lat pull downs
10 DB strict press
10 DB windmills



Lats to Fly
20 reps prone PVC lift offs
then
3 sets
A. 10 x hollow rower sliders- begin in hollow body, feet on the seat of the rower, and open and close shoulders to gain movement. Do NOT bend or pike at hip or sage in the middle. Fingers spread and hands turned about 5-10 degrees

B. 10 x hanging active shrugs for pull up strength- full grip on the pull up bar, hands just outside the shoulders. Active means create space between our ears and our shoulders by pulling the bar down. Ribs are tucked.


Strength
3 sets of 8 reps seated Z-press
3 sets of 8 reps each side DB curls



WOD
"Back to Back"
15:00 EMOM
min 1- shoulder to overhead x 8 reps 135/95 115/75 95/65
min 2- burpee box get overs x 8 reps 48"/40"
min 3- KB swings x max reps* for 45 seconds 53/35

*record reps*

02.10.2022

Warm up
2 sets

10/7 cals of your choice
30 second deep squat hold
50 feet each side waiter carry
15 banded face pulls
15 pronated grip band pull aparts
5-10 barbell or bodyweight Kang squats



Strength
Hip Thrusts
3 x 6 reps @95% your DL max
between sets
DB death march x 20 steps- moderate weight 35/20

WOD
"For Quality"
4 rounds
20 KB swings 53/35
30 abmat sit ups
10 each side Cossack squats

Post WOD- body maintenance
2-3 sets
10 each side DB external rotations- light load https://youtu.be/WwyuTrmFPKY
20 banded pull aparts
20 banded bicep curls
20 banded tricep extensions