09.28.2022 Partner WOD

Warm Up
2 sets
Run 200m
20 steps DB death march
5-7 reps scap push up to downdog
5-7 reps each side Cossack squats


Strict September
2 sets of 20 pull ups
divide into sets- assist your pull up for larger sets
add weight if you need to make it more challenging



WOD
"Safety"
with a partner
17:00 time cap
100 cals bike
100 single arm devil's press 50/35 35/20

100 cals row
100 burpee over bar

remaining time max reps strict hspu

Accessories
3 sets
A. hamstring curls x 20 reps
B. suitcase carry x 50 feet each arm
C. pallof press x 15 each side

09.27.2022

Warm Up
2sets
Row 1:00 increase pace every 20 seconds
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell hang muscle cleans


Strength
push press
3 sets of 5 reps @75%

Bulgarian split squats
3 sets of 7 reps

WOD
"PAT" (point after touchdown)

5 sets of 3:00 AMRAPs
21/15 cals row
9 box jumps 24/20"
max power cleans in remaining time
Rest 1:30

round 1 95/65 75/55 45/35
round 2 135/95 95/65 75/55
round 3 155/105 115/75 95/65
round 4 185/135 135/95 115/75
round 5 225/155 155/105 135/95

09.26.2022

Warm Up
2 rounds
10 cals row or 8 cals bike
20 banded pull aparts
10 dual DB high pull to press https://youtu.be/ux3Mwsa_KoU
15 DB bench pull overs https://youtu.be/owr5y-s6-Qk

Primer- with green mini-band
10 each side lateral leg raises
10 forward and back monster walks
10 air squats
10 each side quadruped fire hydrants
10 each side quadruped kick backs



Strength- back squats
5 sets of 2 reps @ 80%
then
one set of max reps @70%

WOD
"Field Goal"
3 rounds for time
30 sit ups
20 push ups
10 deadlifts 185/125
100m farmer carry 50/35 40/30

09.25.2022 Swim WOD

5 rounds for time
12 DB sumo deadlifts
8 DB hang power cleans
6 DB front squats
100 yd. swim

09.24.2022 Hero WOD with a partner

Warm Up
outside with a partner and a ball
Line drills and dynamic warm up with the MB



WOD
"Hildy"
partner workout
one work, one rest
for time
100 cal row
75 thrusters 45/35
50 pull ups
75 wall balls
100 cal row

Background: US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

The “Hildy” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, May 29, 2016 (160529).

Accessories
3 sets
A. single arm DB press x 10 reps each side
B. barbell bicep curls @2011 x 10 reps
C. banded lat pull downs x 25 reps

09.23.2022

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps




Strength
front squats
6 sets of 2 reps @75%
mix in 3 sets of 8 per side Bulgarian split squats (these can be bodyweight or light weight)



WOD
"Linebackers"
Every 5:00 for 20:00
7 sandbag cleans
12/10 cals bike
4 bar muscle up or chest to bar pull ups or strict pull ups
40 DUs or 80 singles

09.22.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio

Primer
2 sets
8 each side single leg glute bridge, immediately into
15 DB glute bridges, immediately into
45 seconds glute bridge hold
rest as needed




Strength
Super set 3 times
A. barbell hip thrusts x 10 reps @ 75-80% max DL
B. strict pull ups x 10 (all 3 sets will allow you to complete the 2 x 15 this week)


WOD
"Left Tackle"
For Time
30 hammer strikes
21 burpees
4 shuttle runs (25 feet is one shuttle run)
15 burpees
4 shuttle runs
9 burpees
4 shuttle runs
30 hammer strikes


Finisher
3 sets
45 seconds suitcase carry right side
45 seconds suitcase carry left side
15 GHD or abmat sit ups