02.13.2023

Gymnasty WOD
4 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box https://youtu.be/zSFLpR2EMvg

 
 
Strength
Push Press
5 x 3 reps build load
between sets 50 feet each side suitcase carry- heavy

WOD
"Dead Weight"
DB deadlifts x 40 reps
DB hang power cleans x 30 reps
DB shoulder to overhead x 20 reps
DB devil's press x 10 reps

RX 50/35  IN 35/25  SC 25/15

02.11.2023 Partner WOD

Warm Up
2 sets
OH KB carry x 50 feet each side
Suitcase carry x 50 feet each side
Turkish get ups x 2 each side
KB OH squats x 5 each side
 



Mobility
1. press and stretch x 5 reps with empty barbell
2. thoracic extension x 30 seconds- on box
3. Xiaopeng circles x 5 each direction

WOD
"16"
with a partner- divide and conquer 
20:00 AMRAP
16 burpee box jump overs 30/24"
16 box jumps 24/20"
16 clusters  135/95  115/75  95/65
16 bar muscle ups/ chest to bar pull ups/ pull ups
16 deadlifts  135/95  115/75  95/65

02.10.2023

Warm Up
2 sets
60 Seconds Bike / Row / Ski
Jump to Split Drill x 8 reps
youtu.be/hUNhvaNIJrQ
60 Seconds Bike/ Row / Ski
Press in Split (Behind the Neck) x 8 reps
youtu.be/njXVHw-JfCA
 
 
 
Strength 
behind the neck jerks- I would like you to drop these each rep and then clean the barbell up to the rack
10 sets of 1 rep @ 70-80%
 
 WOD
"Tester"
10-8-6-4-2 clean and jerk 2-4-6-8-10
move from light weight at 10s to heavy at 2s and then back up  
Rest is 60 seconds between sets

02.09.2023

Strength
Deadlifts  10:00 EMOM
Min 0-3:00  2 reps @ 75%
Min 4-6:00  1 rep @80%
Min 7-9:00  1 rep @ 80-85%


TTB drills:
https://www.instagram.com/p/B3urXsDABCw/ 
A.  kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position.  Push down on the bar. x 5 reps
B.  work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep
 
 
WOD
"Leave It Be"
9:00 AMRAP
20 cals row
15 TTB or hanging knee raises
10 deadlifts 185/135  125/105  115/75

02.08.2023

Warm Up
2 sets
300m row
prone PVC pass thrus x 10 reps
prone PVC press behind the neck x 10 reps
PVC overhead squats x 10 reps
PVC sots press x 10 reps
 
 Mobility  https://www.instagram.com/p/CdbFHUIAKJW/2 sets

8-10 Windmills to each side
20-30 sec Single Arm Overhead DB Carry
8-10 Supine Press Roll to Side
 
 
Strength
A.  5 sets of hang snatch x 1 rep @ 75-78%
B.  3 sets of snatch pulls x 2 reps @90+%


WOD
"Sitting Around"
For Time
40 abmat sit ups
40 wall balls  20/14 
40 double unders or 80 singles
 
30 abmat sit ups
30 wall balls
30 DUs or 60 singles
 
20 abmat sit ups
20 wall balls
20 DUs or 40 singles

02.07.2023

6 Minutes for quality
1. Single Arm Kneeling Press: x 8 each arm 
2. Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
3. Single Arm Suitcase Deadlift: x 8 each arm    
4. Single Arm Push Press: x 8 each arm  
 
 
 

WOD
"2 Legit"
For Time
80 cals row
40 HSPU
40 C2B pull ups
you decide how to split up the work

02.06.2023

Front squats
5 reps @ 60%
3 reps @ 70%
1 rep  @ 80%
5 reps @ 65-70%
3 reps @ 75-80%
1  rep  @ 85-90%
 
WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35  35/25  25/15
50 feet single DB OH walking lunges 50/35  35/25  25/15
 
then 
 
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry