11.09.2022

Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#


Mobility https://www.instagram.com/p/CdbFHUIAKJW/
A. DB windmills x 5 each side
B. DB overhead carry x 100 feet each side
C. DB supine press and roll to the side



Clean warm up
3 sets of 3 reps each- empty bar and then light load on rounds 2 & 3
1. muscle clean to front squat
2. tall clean
3. clean from the power position




WOD
"One More Round"
30:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 3 bar muscle ups or 3 chest to bar pull ups or 3 pull ups

11.08.2022

Warm Up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds


Strength
"Frozen in the Bottom"
back squats with a 2 second pause
2 x 3reps @55%
2 x 3 reps @65%
1 x 3 reps @ 70%


WOD
"4 Square"
4 rounds for time
5 devil's press 50/35 35/20
3 wall walks
15 box jump overs 24/20"
3 wall walks
5 devil's press 50/35 35/20
Rest 1:00

11.07.2022

Warm up
2 sets
2:00 cardio choice
10 barbell RDLs
10 barbell Kang squats
5 each side beast to alternating leg through https://youtu.be/EQEuNPVppO8




Mobility
1. side lying arm circles x3-5 each side https://www.instagram.com/p/Cj2f3bagRCt/
2. banded wall slides x 10 same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side https://www.instagram.com/p/Ccnm8VugRMF/


WOD

"Maximum Load"

For total weight
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many deadlifts as possible
Rest 3 minutes then
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many strict press as possible

Total of max reps x weight on barbell = score

Athletes will choose their own weight for each lift


Single Leg Focus
2-3 sets depending on time
10 right leg weighted step ups
15 right leg unweighted step ups
10 left leg weighted step ups
15 left leg unweighted step ups
6-8 supermans
rest 90 seconds

11.05.2022 Partner WOD

Warm Up
2 rounds
2 KB/DB hang power clean right
2 KB/DB single arm rack lunge right
2 KB/DB single arm thruster right
repeat all on left side
then
10 push ups
20 jumping jacks


Barbell warm up/primer
5 clean grip deadlifts
5 muscle cleans
5 front squats
5 hang power cleans
5 hang squat cleans
5 push presses
all with an empty barbell


WOD
"Partner Power"

For Time with a partner
Alternate rounds with your partner

10 Rounds of:
8 Power Cleans 95/65 75/55 65/45
8 Front Squats
8 Bar over Burpees
Then
200 Meter Run with your partner

8 Rounds of
6 Power Cleans 135/95 95/65 75/55
6 Front Squats
6 Bar over Burpees
Then
200 Meter Run with your partner

6 Rounds of
4 Power Cleans 155/105 115/85 95/65
4 Front Squats
4 Bar over Burpees
Then
200 Meter Run with your partner

4 Rounds of:
2 Power Cleans 185/125 155/105 115/75
2 Front Squats
2 Bar over Burpees
Then
200 Meter Run with your partner

40 Minute time cap

11.04.2022

Warm Up
2 rounds
300m row
5/side half kneeling KB bottom up press
5/side half kneeling KB halos
5/side tall kneeling to standing- choice to hold KB

Mobility
shoulder warm up- yellow mini-band for A & B
A. shoulder driver x 30 seconds
B. wall clock x 1 rotation of the clock
C. child's pose with lat stretch x 30 seconds/side- reach arms out at 10:00 & 2:00


Strength
Deadlifts
4 sets of 4 reps @ 70,75,80,80%
then

Super set- 3 times
150 feet single arm overhead carry
2-5 reps strict chin ups



WOD
"Haunted"
For Time
20-15-10
thrusters 115/75 95/65 75/55
5-3-1
bar muscle ups/C2B pull ups/pull ups

11.03.2022

Warm Up
2 rounds
200m row
10 single leg RDL with light weight- 5 each side
10 half kneeling KB single arm press- 5 each side
10 stagger stance good mornings with empty barbel
1:00 squat hold




Strength
"Recess has been extended"
seesaw- back squats
5 reps @60%
3 reps @70%
5 reps @65%
3 reps @ 75%
5 reps@ 70%

WOD
"Trick-or-Treat"
18-15-12-9-6-3
cals choice
sit ups
4 power snatches after each set 115/85 95/65 75/55

11.02.2022

Warm Up
Cardio 2:00
then
thoracic flow 5 reps of each movement flows • Instagram
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel




Mobility
A. banded lat stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side


Primer
3 sets of 3 reps each
1. muscle clean to front squat
2. tall cleans
3. clean from the power position

WOD
"Graveyard"

27:00 EMOM
min 1- 13/10 bike cals or 11/8 cals
min 2- 3 squat cleans @ 50% + 3 front squats
min 3- 12 bar facing burpees