
workout of the day
07.14.2022
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
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
06.13.2022
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
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
05.31.2022
WOD
"Lift"
every 1:30 for 6 sets
1 hang power snatch
1 OHS
1 hang squat snatch
build to a heavy complex starting @60% of your hang snatch
Warm Up
Two sets
PVC Pipe Pass Thrus x 30 seconds
Ankle Pulse x 30 seconds (right)
Ankle Pulse x 30 seconds (left)
youtube.com/watch?v=U0J5CChBvQo&index=2&
Deep Squat Progressions x 30 seconds
youtube.com/watch?v=mVsg948mHc0&index=4&
Twisted Cross Pec Stretch x 30 seconds (right)
Twisted Cross Pec Stretch x 30 seconds (left)
youtube.com/watch?v=nIO4x4gUS7E&
and then ...
Every 60 seconds, for 5 minutes (5 sets):
1. Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)2. Single KB good mornings x 5 reps
Strength
A. Back squats
6 sets of 3 reps
60-65-70-75-80-80%
B. barbell good mornings 4 x 10 reps
Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position
https://www.instagram.com/p/Ca4p4r7AA49/
WOD
"Lift"
every 1:30 for 6 sets
1 hang power snatch
1 OHS
1 hang squat snatch
build to a heavy complex starting @60% of your hang snatch
05.16.2022
WOD
"Cancer Sucks as much as the Ass Bike!"
5 rounds for time
Run 200m
6 pull ups
5 bar facing burpees
4 power snatch 115/75 95/65 75/55
3 OHS 115/75 95/65 75/55
Bike 10/8 cals
Warm Up
2 sets
100m run
10 walking lunges
30 seconds each side KB arm bar stretch
10 squat Ys
5 each side banded shoulder taps- either in plank or on the wall, yellow mini-band- tap up, center, down each side
Mobility
banded ankle stretch x 30 seconds each side
wall sit x 45 seconds
banded step outs x 20 each side
Strength
hack squats 4 x 10 reps each side
add 5-10# from last time
WOD
"Cancer Sucks as much as the Ass Bike!"
5 rounds for time
Run 200m
6 pull ups
5 bar facing burpees
4 power snatch 115/75 95/65 75/55
3 OHS 115/75 95/65 75/55
Bike 10/8 cals
05.10.2022
WOD
"Fear the Deer"
4 sets of 4:00 EMOM
you keep adding to each minute and if you fail, you just start the next minute, don't cut reps
min 1- 5 power snatch 95/65 75/55
min 2- 5 power snatch + 5 TTB
min 3- 5 power snatch + 5 TTB + 5 thrusters
min 4- 5 power snatch + 5 TTB + 5 thrusters + 5 burpee over bar
Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions
2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold
Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position
https://www.instagram.com/p/Ca4p4r7AA49/
Strength
A. 5 sets of
2 snatch push press + 2 OHS
start at 40% your 1RM snatch and build over 5 sets
B. snatch balance
5 sets of 2 reps build load from 60% 1RM snatch
WOD
"Fear the Deer"
4 sets of 4:00 EMOM
you keep adding to each minute and if you fail, you just start the next minute, don't cut reps
min 1- 5 power snatch 95/65 75/55
min 2- 5 power snatch + 5 TTB
min 3- 5 power snatch + 5 TTB + 5 thrusters
min 4- 5 power snatch + 5 TTB + 5 thrusters + 5 burpee over bar
04.04.2022
WOD
"Walk Up"
5 RFT
3 deadlifts 225/155 185/125 155/105
6 HSPU
50 feet OH walking lunges with one DB 50/35 35/20 (25 feet out and back)
Warm Up
2 sets
10 alternating single leg v-ups
10 Cossack squats
5 each side DB windmills
5 each side DB OH squats
10 glute bridges
Bullet proof shoulders
3 rounds
30 second KB arm bar/side - use a challenging weight
band upright row x 15 reps https://youtu.be/UVhWe4QfoYM
Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position
https://www.instagram.com/p/Ca4p4r7AA49/
Strength
snatch press in the receiving position 4 x 3 reps
A. 3 sets of 2 hang muscle snatch + 2 OHS @ 30-40%
B. 5:00 EMOM 1 pause snatch @ 60-70%
pause 3 seconds at the knee, then snatch
C. 5:00 EMOM 1 snatch @ 75%
WOD
"Walk Up"
5 RFT
3 deadlifts 225/155 185/125 155/105
6 HSPU
50 feet OH walking lunges with one DB 50/35 35/20 (25 feet out and back)
04.01.2022
Warm Up
2 sets
10 barbell strict press
barbell overhead hold, 30 seconds
10 barbell front squats
10 kipping swings
10 tall plank pike toe touches- opposite hand to foot (5/side)
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
Strength
OHS
6 sets of 3 reps
building load from 60%
WOD
"Venture"
8:00 AMRAP
6 thrusters 95/65 75/55
6 C2B pull ups
6 power snatch 95/65 75/55
6 HSPU
Warm Up
2 sets
10 barbell strict press
barbell overhead hold, 30 seconds
10 barbell front squats
10 kipping swings
10 tall plank pike toe touches- opposite hand to foot (5/side)
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
Strength
OHS
6 sets of 3 reps
building load from 60%
WOD
"Venture"
8:00 AMRAP
6 thrusters 95/65 75/55
6 C2B pull ups
6 power snatch 95/65 75/55
6 HSPU