02.04.2023 Jump-N-Rope seminar/ Partner WOD

 Primer
3 rounds
30 single or double unders
5 donkey kicks on wall
5 ring swings + 5 snap pulls + 5 peakaboo swings
OR
5 scap pull ups +  5 kip swings + 5 air chair swings
then...
3 clean & jerks at empty bar, 50%, 60% by round


Rotate through the following drills, not for time, for 3 sets:
Large Ring Swings x 2-6 reps
youtu.be/q3QFiTQOlSY
Snap Pulls x 2-4 reps
youtu.be/H0NlcWe_jpE
Peekaboo Swings x 2-4 reps
youtu.be/9l_EcIyREPY

WOD
"Filthiest Forty"
brought to you by Provin Ground
40 rounds with a partner
"you go, I go"
1 ring muscle up/bmu/c2b pull up or pull up
1 clean and jerk 135/95
1 wall walk

02.03.2023 Open 18.2

Warm Up 
3:00 choice cardio
 
10 slow tempo air squats + 30 second deep squat thoracic rotations
10 x wrist stretch- on all 4s, fingers forward with palms on the floor,  elbows locked and rock back and forth to stretch wrists/forearms
10 x wrist stretch-  back of the hand on the floor, fingers facing your knees.  Rock back and forth
10 x rotating elbows in and out while on all 4s.  Keep palms of the hands flat on the floor, locked elbows, and rotate elbows in and out.  
10 x inchworm ( no push up)- walk feet back to the hands
10 x plank to down dog


 
 
 
WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees
50/35  35/20 


Finisher
3 rounds
DB step ups x 45 seconds right
rest 15 seconds 
DB step ups x 45 seconds left
rest 15 seconds
Body weight step ups x 1:00 max reps
Rest as needed

02.02.2023

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans


Strength
A. 4 x 2 reps hang clean
1- 65%
2- 70%
3-4 @ 75%

B. 4 x 1 rep clean
1-2 @ 80%
3-4 @ 85%

C. 3 x 2 reps clean pull @ 90-95+%

WOD
"Pirate Flag"
15:00 EMOM
min 1- 10 cals row + 5-8 wall balls  30/20  20/14
min 2- 100 feet sandbag bearhug carry  100/70/50
min 3- 4 power cleans @70-75% max power clean

02.01.2023

Strength
Deadlifts 
4 x 4 reps @ 75%


WOD

"The Outsiders"
15:00 AMRAP
4 C2B pull ups or 4 pull ups
6 sumo deadlift high pulls 115/85  95/65  75/55
8 box jumps  24/20"
10 deadlifts 115/85  95/65  75/55

01.31.2023

Strength
Overhead squats
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
3 sets of 1 rep @ 85, 90, 95%
 
 
WOD
"Over When It's Over"
7:00 AMRAP
150 feet shuttle run (25 feet out and back)
15 shoulder to overhead 95/65
150 feet shuttle run
15 TTB or hanging knee raises

01.30.2023

Super Set x 3 rounds
A.  landmine RDLs x 10/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps



WOD
"Jack Daniels"
With 2:30 on the clock for 4 sets
20/15 assault bike or 18/13 echo bike cals
50 feet farmer carry walking lunges
max reps dual DB devil's press  
Rest 90 seconds
Weights  50/35  35/20

01.28.2023 Partner WOD

WOD

"Dangerous"

partner workout- you go, I go style

Buy In: 50 cals bike

20 rounds

24 DUs or 48 singles

6 burpee box jump overs  24/20"

4 power snatch 115/85  95/65  75/55

Cash Out:  50 cals bike