
workout of the day
07.26.2022
WOD
"Buzzin"
Every 1:30 for 4:30
15 thrusters 95/65 75/55
Rest 1:00
Every 1:30 for 4:30
12 thrusters 115/75 95/65
Rest 1:00
Every 1:30 for 4:30
9 thrusters 135/95 115/75
Warm up
2 sets
100m run
plank to pike opposite hand to toe touch x 5 each side
touchdown squats x 8 each side
plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en
Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps
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. 4 sets of 1 rep muscle snatch
The muscle snatch is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch. At more challenging weights, the muscle snatch will help strengthen the turnover of the snatch.
B. 6 sets of 1 rep hang snatch + 1 rep snatch
build load over the sets
the common purpose is to develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar.
WOD
"Buzzin"
Every 1:30 for 4:30
15 thrusters 95/65 75/55
Rest 1:00
Every 1:30 for 4:30
12 thrusters 115/75 95/65
Rest 1:00
Every 1:30 for 4:30
9 thrusters 135/95 115/75
01.01.2022 New Year's Day 8,9, and 10am
WOD
"New Year's Day Throwdown"
Team of 3
each person completes 5 rounds switching off each minute
15:00 EMOM
5 thrusters 95/65 75/55 45/35
5 TTB or hanging knee raises
max cals bike
Part 2
12:00 time cap- each person lifts their heaviest complex
Complex
1 snatch
1 hang snatch
1 overhead squat
*snatch can be squat or power
*team score is total of the 3 max lifts
Warm Up
2:00 cardio
50 feet spiderman + reach
30 seconds each side Samson stretch
20 air squats- focus on tempo @21X1
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box
Mobility
2 sets
box stretch with PVC x 5 exhales
3 eccentric pull ups
Kang squats x 5 reps
WOD
"New Year's Day Throwdown"
Team of 3
each person completes 5 rounds switching off each minute
15:00 EMOM
5 thrusters 95/65 75/55 45/35
5 TTB or hanging knee raises
max cals bike
Part 2
12:00 time cap- each person lifts their heaviest complex
Complex
1 snatch
1 hang snatch
1 overhead squat
*snatch can be squat or power
*team score is total of the 3 max lifts
12.06.2021
WOD
"Something Like That"
For Time
40 alternating DB snatch 50/35
30 box jump overs 24/20"
20 burpee pull ups
Warm Up
10 minute flow
50 feet waiter carry each arm
50 feet suitcase carry each arm
3 Turkish get ups each arm
5 single arm OH squats each arm
Working on great squat form
3 x 10 reps plate squats- we are looking for
1. chest up
2. below parallel
3. flat feet
4. full hip extension at the top
3 x 8 calf eccentrics- on top of a plate, 2 feet up, 1 foot lowering so heel touches the floor
Strength
snatch
5 sets of 1 high hang snatch @50-55%
5 sets of 1 hang snatch @ 60-65%
5 sets of 1 snatch @65-75%
WOD
"Something Like That"
For Time
40 alternating DB snatch 50/35
30 box jump overs 24/20"
20 burpee pull ups
06.17.2021
WOD
"Turn It Up"
snatch ladder- total time of 20:00
5:00 time to complete 10 snatches 95/65
5:00 time to complete 10 snatches 135/95
5:00 time to complete 10 snatches 1155/105
5:00 time to complete max reps snatch 175/115
Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side deep squat progressions
Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS
Strength
A1. snatch push press + OHS x 2 reps each for 3 sets
A2. high hang snatch x 2 reps x 4 sets
A3. hang snatch x 1 rep x 4 sets
A4. 2 snatch lift offs + 1 snatch x 4 sets
goal is to run the clock and start light so you can build load throughout. Build to today's heavy single rep with good mechanics.
WOD
"Turn It Up"
snatch ladder- total time of 20:00
5:00 time to complete 10 snatches 95/65
5:00 time to complete 10 snatches 135/95
5:00 time to complete 10 snatches 1155/105
5:00 time to complete max reps snatch 175/115
04.20.2021
WOD
"Match Point"
4 rounds for time
10 alternating pistols
12 lateral burpees over the DB
10-20-30-40 single DB hang clean & jerk by round 50/35 35/20
Warm up
3 sets
goblet cyclist squats x 8 reps
goblet squat and press x 8 reps- stay in your squat and press out the weight overhead
PVC platter squats x 10 reps
https://youtu.be/sihLow9eHB8
skill work: pull ups
warm up: 2:00 banded hollow I Y
A. 5 sets of toe assist pull ups 2,2,2,1,1
B. 4 sets of singles eccentric pull ups- lower on a 4 count
Strength: snatch
5 sets of the following complex
snatch grip deadlift
snatch
hang snatch
OHS
60-60-65-65-70%
WOD
"Match Point"
4 rounds for time
10 alternating pistols
12 lateral burpees over the DB
10-20-30-40 single DB hang clean & jerk by round 50/35 35/20
04.05.2021
WOD
"Stairway to Fitness"
8:00 AMRAP
2-4-6-8-10...
S2OH 115/85
alternating pistols
add 2 reps each round until time expires
Warm Up
Run 200m
10 empty barbell thrusters
30 seconds hollow rocks
rest 1:00
Run 200m
10 empty barbell Kang squats
12 air chair swings
Pull up work
A. 1 x 20 standing lat pull downs
B. 5 x 1 toe assist pull ups https://youtu.be/Wyr_9HsJNno
C. 2 x 10 active hanging shrugs from pull up bar https://youtu.be/JBjFW2NXUYs
Strength
snatch
A. 3 sets of 2 reps tall snatch- keep these light and focus on speed pulling under the barbell
B. 2 sets of 1 rep high hang snatch @ 60-65%
C. 2 sets of 1 rep hang snatch @ 70-75%
D. 2 sets of 1 rep hang snatch below the knee @ 80-85%
Then...
6:00 EMOM
1 rep power snatch @ 70%
WOD
"Stairway to Fitness"
8:00 AMRAP
2-4-6-8-10...
S2OH 115/85
alternating pistols
add 2 reps each round until time expires
01.28.2021
WOD- each round = 8:00
"Water Wings"
Row 1:00 moderate + 30 seconds fast
rest 1:00
Row 1:00 moderate + 45 seconds fast
rest 1:00
Row 1:00 moderate + 60 seconds fast
rest 45 seconds
repeat
*record total meters rowed*
Warm Up
10 wall slide lift offs
5 deep squat progressions
5/side prisoner windmills
then
2 sets
12/10 cals row
6/side KB OHS
10 straight leg jumps to a plate (or two plates) https://www.instagram.com/p/CJ_UC-kAMnb/
Snatch warm up- 2 rounds
PVC pass throughs x 8
PVC muscle snatch x 5
PVC snatch press + drop x 5
PVC snatch balance x 5
PVC snatch press in the receiving position x 5
repeat above with an empty barbell
Strength- snatch day 4 of 8
A. 3 position snatch
1 high hang snatch + 1 hang snatch + 1 snatch
5 sets of 1,1,1
start at 60-65% and build to 80%
B. snatch grip deadlift + snatch pull
10 sets of 1 rep
build past the 80% with proper positions and good bar speed
WOD- each round = 8:00
"Water Wings"
Row 1:00 moderate + 30 seconds fast
rest 1:00
Row 1:00 moderate + 45 seconds fast
rest 1:00
Row 1:00 moderate + 60 seconds fast
rest 45 seconds
repeat
*record total meters rowed*