07.18.2022

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes  
run 200m easy



One Round
5 reps of press and reach for 5 second pause
5 power cleans from the mid-thigh
5 power cleans from the knee
5 power clean + jerk




Strength
A. tall jerks   https://youtu.be/QWCyQBN1vDM
3 sets of 5 reps- light for technique.
 
The tall jerk is a technique exercise that helps with aggressiveness, timing and accuracy in the jerk. 
 
B. 8 sets of 1 power clean + jerk @ 75%




WOD
"Advance"
Last Chance Qualifier workout 3
Time cap 15:00
1,2,3,4,5,6,7,8,9,10 reps
clean & jerk
shuttle runs 50 feet (25 feet out and back)
RX  155/105
INT 115/85
SC 95/65

 
 

07.16.2022 Partner WOD

Warm Up
2:00 Cardio
3 sets
10 banded monster walks each direction
10 walking lunges
10 yoga push ups
10 squat press out with a light plate- press the plate out and back at the bottom of the squat





WOD
"Banana Chip"
with a partner
40:00 time cap
200m farmer carry- both working at the same time, each completing 200m
50 devil's press
100 hang power clean & jerk
300 feet front rack DB walking lunges
100 cals bike or row
50 clusters
200m farmer carry

Suggested weights
DB 50/35 35/20 25/15
Bar 115/85 95/65 75/55

07.15.2022

Warm Up
3 sets
200m run
10 barbell RDLs
10 KB swings
5 yoga push ups




Strength
Deadlifts- 4 sets
3 deadlifts to knee + 1 deadlift + 3 dimmels https://youtu.be/YGSdeOvpc-Q
build load starting at 60%


WOD
"Helen"
3 rounds for time
Run 400m
21 KB swings 53/35
12 pull ups

Accessory Set 2-3 sets
1. banded lat pull downs x 20
2. banded face pulls x 15
3. prone swimmers x 10

07.14.2022

Warm Up
2 sets
1:00 cardio choice
50 feet quadruped crawl- push into the ground to stay active through the shoulder blades https://youtu.be/8y-C1wUb-3c
10 single arm ring rows- keep elbow in close, square up the hips
10 scap push ups- focus on keeping the elbows straight



Snatch warm up
3 reps each- empty bar or PVC
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. 5 sets of 2 power snatch + 2 OHS @ no more than 60%
B. 5 sets of snatch lift off + snatch below the knee @ 60-70%
*keep these light for great technique work*


WOD
"Hans Solo"
20:00 EMOM
min 1- max reps hammer strikes x 45 seconds
min 2- max reps box jumps 24/20" x 45 seconds
min 3- power cleans x 4 reps starting at 60% and building load each round
min 4- rest and change weights

*record reps of hammer strikes and box jumps
**record load used on each round of the cleans

07.13.2022

Warm up
3 sets
1:00 cardio choice
10 Russian baby makers
10 Cossack squats



Strength
Back squats for speed- stand up as quickly as you can every rep.
8 sets of 4 reps @ 65%

WOD
"Skywalker"
sprint intervals- pair up to share sleds plus have rest
5 rounds each for time
25m sled push- add one plate to the sled
12 x alternating DB snatch 50/35 35/20
25m sled push

Start with the sleds at the ramp. Push fast to the pylon. Your DB should be waiting for you at the pylon where you will quickly cycle through 12 reps. Push your sled back to the start line. Someone will take the sled next as you rest.

07.12.2022

Warm Up
2 sets
Run 200m
10 heels elevated squat
10 each side calf raises
4 each side perfect stretch
20-30 second hollow hold



Mobility
banded ankle stretch x 30 seconds each side
90/90 hip rotations x 30 seconds
standing forward fold to feet together squat hold- 10 second hold on each x 3 sets



Strength
A. 5:00 EMOM 1 front squat @ 75%


B. Every 2:00 for 16:00
clean lift off with a pause at knees + power clean + power jerk
build to today's heavy over 8 sets



WOD
"Leia"
AMRAP 10:00
Run 200m
9 C2B pull ups or 9 kipping pull ups or 5 strict pull ups
6 HSPU or piked box hspu

07.11.2022

Warm Up
2 sets
10 lateral med ball throw to wall or a partner
5 MB squats
10 each side DB strict press
5 yoga push ups




Mobility
banded front rack stretch x 30 seconds
wrist stretches x 60 seconds
xiaopeng circles x 5 each side
press and stretch x 5 reps for 5 second hold each




Strength
Strict Press
5 reps@ 60%
3 reps@75%
1 rep @80%
1 rep @85%
2 sets of 8 reps @65%

WOD
"Chewy"
15:00 AMRAP
sandbag bear hug carry x 50m (pylon and back) 150/100/70
sandbag clean and over the bar x 6 reps 150/100/70
KB swings x 20 reps 53/35
KB single arm overhead carry x 25m each side 53/35