12.10.2022 Partner WOD

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 front squats
3 push press

3 x burpee + 2 broad jumps
*start with empty bar and only go light loads thereafter



WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off

Recommended Weights
115/85 95/65 75/55

Part Two

at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two

12.09.2022 "Gwen"

Warm Up
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation




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.






Strength
A. power clean with a 2 second pause at the knee + clean
5 sets
set 1-2 @65%
set 3-4 @70%
set 5 @ 75%

B. 5 sets of 1 clean & jerk
start at your 75% and build

WOD
"Gwen"
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets

With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the weight used for all three unbroken sets.

12.08.2022

Warm Up
3-6-9-12-15
reverse plank bridge hip lifts https://youtu.be/9B8uNzP41JQ
tuck ups
air squats



Mobility
1:00 wrist stretches
30 seconds each side banded lat stretch
10-15 wall slides



Strength
Push press
5 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 80%
1 rep @ 80%

WOD
"Go Figure"
9:00 AMRAP
2,4,6,8,10...
front squats 135/95 115/75 95/65
pull ups or banded strict pull ups
keep adding 2 reps each round until time expires

12.07.2022

Warm Up
3:00 cardio
10 each side wall supported deadbugs
20 seconds handstand hold on wall
then
2 sets
10 DB high pulls (5/side)
10 dual DB swings
5 donkey kicks on the wall https://youtu.be/xHGMuzvRuzw

mobility for shoulders
A. DB or PVC Cuban Press x 5 reps
B. banded face pulls x 20 reps
C. Y-T-W prone x 6 reps each


WOD
"Devil's Cake Walk"
21:00 EMOM
min 1- 12/10 cals row
min 2- 4 DB devil's press 50/35 35/20
min 3- 13/10 cals bike or 11/8 cals
min 4- 3 wall walks

then at 21:00

2 rounds for time
12/10 cals row
4 DB devil's press
13/10 cals bike
3 wall walks

12.06.2022

Warm Up
5 reps each squat flow
90/90 hip switches
90 degree leg bend + straight leg swings
deep squat thoracic rotations
complete each right side and then all on the left side

perfect stretches right side
half kneeling rock back and forth right side
half kneeling straight leg forward fold right side- 10 seconds
modified pigeon stretch right side- 10 seconds

then...
2 rounds for Quality
20 Banded Monster Walks
20 Tib Raises
10 Heels Elevated Prisoner Squats
5 Tempo OH Squats: 55x1 -use an empty barbell or PVC





Strength
A. OHS
4 sets of 5 reps @ 60%
B. Bulgarian split squats
3 sets of 10 each side- lighter


WOD
"Primed"
For Time
1-3-5-7-5-3-1
power cleans 185/135
2-6-10-14-10-6-2
box jump overs 30/24"

12.05.2022

Warm Up
2 sets
1:00 jumping rope or jumping jacks
banded walks x 10 rep each direction
1:00 bike or row
banded air squats x 20 reps
100 feet farmer carry


Mobility
A. *single leg support squat hold x 7 each leg @ 3211
B. 90/90 hip switches x 10 each leg
C. perfect stretch x 4 each side


*hold onto the rig and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your lower back

Strength
3 sets- super set
A. barbell hip bridges x 8 reps @ 70-75% DL max
B. hack squats x 6 each side @2211 https://youtu.be/MdYqhUKWLIE

WOD
"28"
12:00 AMRAP
bike 7 cals
renegade rows x 7
row 7 cals
DB push press x 7

12.03.2022 Hopper WOD Ugly Sweater

Warm Up

2 sets
8 yoga push ups
8 prone swimmers
8 scap pull ups
8 box jump, step downs
1 *Barbell Complex

*Barbell Complex*

2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



Mobility

A. banded ankle stretch x 30 seconds each side

B. banded lat stretch x 30 seconds each side

C. 3 each side inchworm + spiderman walk







each wod has a 9:00 time cap
there is a 3:00 transition between wods
you can complete any wod in any order
exercises will be chosen after warm up
once a movement is out of the hopper, it stays out



WOD 1: 3 rounds Triplet

WOD 2: 4 rounds Couplet


WOD 3: 2 rounds Triplet

Going into the hopper....

2 Ring muscle ups
2 rope climbs
500m row
12 box jump overs
10 burpees over the bar
6 bar muscle ups
8 power snatch 115/75
8 clean & jerk 115/75
15 thrusters 95/65
15 OHS 95/65
15 C2B pull ups
15 TTB
15 KB swings 70/53
14 DB alternating snatch 50/35
15 goblet squats 53/35
16 OH walking lunges 45/25# plate
25 sit ups
75 DUs
20 alternating pistols
8 deadlifts 225/155
50’ handstand walk
12 strict ring dips
14/10 cals bike
10 Cartwheels
20 Push Press 95/65
200m bear crawl
5 each side TGU
15 med ball cleans
12 Thai squats w/ jazz hands
800m run