08.27.2022 Partner WOD

Warm Up
2 sets

cardio 2:00
15 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups


Primer
2 sets
8 each side DB high pulls
20 glute lifts https://www.instagram.com/p/CYj0pVwoxmy/
10 each side single arm banded lat pull downs





WOD
"Card Shark"

with a partner
25:00 AMRAP
50m sled rope pull- on the small sleds add 2-3 plates
4 rounds- you go, I go style
200m run
10 hang power snatch 95/65 75/55
10 TTB or hanging knee raises

08.26.2022

Warm Up

2 sets
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups


Primer
All Posts • Instagram
3 rounds for quality:
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
15 Hollow Plank Sliders- with a scooter or on the floor no slider- focus on rigid bodylines


Strength
Strict Press 3 sets of 3 reps @80%



Singled Out

For Time

50 Alternating Single Arm DB Snatch
50 AbMat Sit Ups
50 Box Step Ups 24/20"
50 Single Arm DB Thruster

Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
Scaled 20/10

08.25.2022 Member of the Month

3 sets
5 Half Kneeling Bodyweight Windmill/arm
30 Tall Plank Shoulder Taps
10 empty barbell hang clean + press
30sec Bent Hollow Hold w/ Single Leg Extended (switch single leg every 5sec)


Primer:
20 banded lat pull downs
5 scap pull ups
5 kip swings
15 tib raises
10 calf eccentrics




Member of the Month
Julie
6 rounds for time
5 clean & jerk 135/95 115/75 95/65
5 front squats 135/95 115/75 95/65
4 box get overs 48/40"
4 lengths agility ladders
3 pull ups- strict if you can do them, otherwise kipping
3 TTB
200m run
rest 2:00

08.24.2022

Warm Up
3 sets

2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side perfect stretch


Mobility
front rack banded stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side
prone swimmers x 10 reps

Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.


WOD (15:00)
"Buzzin' 2.0"
every 1:30 for 3 sets
9 squat cleans 95/65
rest 1:00

every 1:30 for 3 sets
7 squat cleans 135/95
rest 1:00

every 1:30 for 3 sets
5 squat cleans 185/125

08.23.2022

Warm up
2:00 row or run- easy pace
30 seconds banded air squats
1:30 row or run- moderate pace
30 seconds wall slides
60 seconds row or run- moderate pace with a slight pick up
30 seconds deep squat progressions


Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/




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
Take 15:00 to build to a heavy snatch


WOD
"The Price is Right"

5 rounds for time
5 deadlifts 275/185 185/125 135/95
10 burpees

08.22.2022

Warm Up
2 rounds
200m run
50m DB cross body carry- switch positions at 25m -one DB overhead, one DB at the side
10 steps walking lunges- no weight
3 wall walks


Primer
3 x8 each side touchdown squats https://fb.watch/eZVXHqKasG/
3 x 6 DB front rack box step ups

Strength
back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%
2 x 6 reps @75%


WOD

"Press Your Luck"

every 4:00 for 3 sets
set 1
200m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75


set 2
300m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75

set 3
400m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75

08.20.2022 Partner WOD

Warm up
Coach Led Dynamic movement



WOD
"State Street"
Partner wod
6:00 AMRAP
120 deadlifts 115/85 95/65 75/55
max cals bike

Rest 2:00

6:00 AMRAP
90 hang power cleans 115/85 95/65 75/55
max cals bike
Rest 2:00


6:00 AMRAP
60 shoulder to overhead 115/85 95/65 75/55
max cals bike

*score is calories on the bike