11.26.2022 Team of 3

Warm Up
Thoracic Flow- coach led
then

2:00 Cardio
2 sets
10 each side walking lunges
25 feet bear crawl
25 feet inchworms + push ups




Mobility
2 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each

Snatch warm up
3 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Extension and pull under
5. Snatch from the power position


WOD
Team of 3
"Jolly Roger"
3 rounds for time
30 power snatch 115/85 95/65 75/55
2000m row
10 rope climbs or 20 up/downs

11.19.2022 Partner WOD

Warm Up
3 rounds
10 KB swings- light
10 KB goblet squats
10/leg bodyweight rear foot elevated split squat
25 seconds tall plank shoulder taps




WOD
"Three Stages"

with a partner
on the 0:00
8 power snatch, 4 rope climbs 155/105 115/85 95/65
6 power snatch, 3 rope climbs
4 power snatch, 2 rope climbs
*each person completes total number of snatches listed, rope climbs are split*

on the 15:00
3 rounds
32/28 cals row
10 DB shoulder to overhead each person 50/35 35/20
*divide cals, each person completes the 10 reps S2OH

on the 30:00
3 rounds
9 bar muscle ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"
*divide reps however you choose*

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

09.30.2022

Warm Up
3 sets
1:00 bike or row
30 seconds jump rope
1:00 90/90 hip rotations
5 each side Samson walking lunges
5 each side squat Y's





Primer https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1. foot position- you can practice this while sitting on a box
2. jumping to the rope- jump and grab with straight arms, hang tall and then knee raise. Have a subtle lean back coming from pushing straight arms down. Scoop the feet in towards the butt.
3. rope on the pull up bar- practice getting your feet on the rope and taking that first pull


Snatch warm up- 3 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



Take 5:00 to work up to or just over your 70% 1RM snatch


WOD
"Pick 6"
18:00 EMOM
min 1- rope climb x 1-2 reps
min 2- 12/10 cals bike
min 3- 3 power snatch @ 70%

08.10.2022

“SQUATIMUS PRIME”- use as warm up

2 Rounds for Quality
20 Banded Monster Walks
20 Side Tib Raises
10 Heels Elevated Squats
5 Tempo Back Squats: 55x1- use empty barbell

*tempo should be a 5 second eccentric descent, 5 second bottom of the squat hold, fast ascent, and a 1 second hold at the top.





Strength
back squat- speed
8 x 3 reps @70%


WOD
"No Pull"
4 rounds for time
400m run
2 rope climbs
10 power snatch 95/65 75/55

Accessories
3 sets
A. seated good mornings x 15 reps
B. DB walking lunges x 10 each leg
C. single leg dual DB RDLs x 10 reps each leg

07.02.2022 Partner WOD

Warm Up
200m run
5 deep squat progressions
5 each side reverse lunges
15 banded lat pull downs
5 air chair swings


Snatch warm up
3 reps of each
1. slow OHS
2. sots press to standing
3. behind the neck press to OHS
4. extension to pull under the bar
5. snatch from the power position

WOD
"Rooster"
with a partner
20:00 AMRAP
20 power snatch 95/65 75/55
20 TTB or hanging knee raises
400m Run
2 rope climbs

03.22.2022

Warm Up
2:00 cardio
2 sets
5 yoga push ups
5 each side perfect stretch
10 DB strict press
5 each side DB windmills
10 each side walking lunges



Bullet proof shoulders
A. 2 x 10 reps -Lat eccentrics with a PVC- on a bench with your back flat and your arms extended. Lower the PVC behind the head for a 3 second count, up fast. Use a 2.5# or 5# plate on the PVC.

B. 3 sets of
5 reach , roll, and lift- fight hard to keep the elbow straight and keep your arm close to your ear
30 seconds OH carry each side- use a challenging weight




WOD
"Lap Dog"

3 sets of 3:00 AMRAP/ 2:00 Rest
12 DB box step ups 50/35 35/20
6 strict HSPU on a box- RX+ on the wall
1 rope climb