10.14.2022

Warm Up
2 sets

2:00 cardio choice
5 yoga push ups
10 hip airplanes
10 deep squat progressions
30 second deep squat hold



Mobility
A. banded face pulls x 20
B. PVC Cuban press x 10
C. squat Y's x 5 each side



Snatch Warm up
3 reps empty barbell or PVC
1. slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets




Strength
A. snatch sots press x 4 reps for 3 sets- light load or empty barbell
B. snatch
8 sets of 1 rep snatch- build from 50-85%


WOD
"The Standard"
For Time
50 alternating DB snatch 50/35 40/25 35/20
*100 feet OH walking lunges- use both DBs or one plate 45/25#

*100 feet is measured as 25 feet and turn around




Core Finisher- if time remains
3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds

10.13.2022

Warm Up
2 sets
200m row
10 each side lateral box step ups
5 each side perfect stretch
5 scap pull ups
5 tight kip swings
10 barbell deadlifts- add weight in round 2 & 3

Squatober
2 sets
A. RNT split squats @2111 x 6-8 reps/leg -add a KB or DB for an extra challenge
B. Russian KB swings x 15 reps
C. Touchdown squats x 10 each side- higher than last time



Strength
Deadlifts
5 x 3 reps @ 80%



WOD
"Climbing Away"
4 rounds for time
2 rope climbs or 4 up/downs or progressions for getting on the rope
200m run
10 bench press 155/105 135/95 95/65
200m run




Core Finisher- if time remains
3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds

10.12.2022

Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold

Mobility
A. wall sit into a squat position x 1:00
B. squat hold 1:00
C. 3 x (standing forward fold 10 seconds + feet together squat hold 10 seconds)


"Sweaty Hands"

24:00 EMOM
min 1- 15/10 cals bike or scale to 12/8 cals
min 2- 4 burpee box jump overs + 4 pull ups
min 3- 6 thrusters 115/75 95/65 75/55

Strength
back squats
4 sets of 7 reps @ 73%

10.11.2022 Partner WOD

Warm up
2 sets
Run 200m
Barbell Kang squats x 10 reps
Barbell Clean grip RDLs x 10 reps
Barbell muscle cleans x 10 reps



Mobility

1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions



Strength
6 sets of 1 clean + 2 jerks
1-2 @55%
3-4 @65%
5-6 @75%


WOD
"Dream On"

with a partner
12 rounds total
3 clean & jerks @75%
1 ring muscle up or 2 strict pull ups or 3 ring rows

12 rounds total
5 deadlifts @75%
2 wall walks

10.10.2022

Warm Up
2 sets
20 each side lateral banded step outs
10 goblet squats
10 each side DB windmills
10 each side single arm ring rows
1:00 cardio choice


Squatober
2:00 squat hold
30 seconds RNT split squats each side
20 seconds hip airplanes each side

Strength
front squat
2 sets of 5 @ 33X1 with a goblet
4 sets of 3 @ 55-60-65-70%



Bench press
5 sets of 7 reps @ 70%



5:00 EMOM
15 wall balls 20/14
remaining time is handstand hold

10.08.2022 Partner WOD

Warm Up
https://www.instagram.com/p/CYrb3aiB5kv/
2 Rounds of 10 reps each
A. External Rotations (squeeze elbows into your ribs)
B. Banded Pull Aparts
C. Behind the Neck Pull Aparts (start with elbows at 90 degrees and pull band apart to fully extend elbows)
D. Snatch Grip Press


Barbell warm up https://www.instagram.com/p/CiN5VBqJLSP/
5 reps of each with light or empty bar
▪️Clean Grip Sotts Press
▪️Muscle Clean into Squat
▪️Tall Clean
▪️Clean from Power Position
▪️Clean
▪️Press from Split
▪️Jerk





WOD
"Hulk Smash"
with a partner
20:00 AMRAP
2 rounds of synchro Bear Complex 135/95 115/75 95/65
20 slam balls
6 synchro bar muscle ups or C2B pull ups
20 slam balls

10.07.2022

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


Mobility
30 seconds standing straddle
10 hip airplanes
10 feet together squats
1:00 squat hold




Strength
back squats
1set of 5 reps @55x1
then





Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/


WOD
"Cheese Cake"
10:00 AMRAP
10 TTB
12 box jump overs 24/20"
14 DB alternating snatches 50/35 35/20