02.28.2023

Strength

Back Squats

5 reps @60%

3 reps @ 70%

2 reps @ 80%

2 sets of 4 reps @ 75%

WOD

 "Quest"

25 Reverse Lunges 

25 Deadlifts 185/125  135/95

20 Bar-Facing Burpees

20 Power Cleans 155/105  115/75

15 Sit Ups

15 Front Squats  135/95  95/65

10 Ring Rows

10 Push Jerks  95/65 75/55

5 Pull-ups or bar muscle ups 

5 Thrusters 95/65  75/55

02.27.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength
A. hang snatch 3 sets of 2 reps @50% or 5/10 RPE
B. hang snatch + snatch x 3 sets @60% or 6/10 RPE
C. snatch x 4 sets of 1 rep @ 70% or 7/10 RPE


5-6/10 RPE = you could do 4-6 more reps
7/10 RPE = you could do 3 more reps
 
 
 
 
WOD
"Low Rider"
Every 5:00 for 25:00
15/12 cals bike
farmer carry x 150 feet heavy
10 TTB or V-ups

02.26.2023 Swim WOD

Meet at 6545 Flying Cloud DR. Eden Prairie

The pool is location upstairs from the main entrance

WOD

150 swim

12 DB snatch

100 swim

16 DB thrusters

50 swim

20 DB squats

02.25.2023 Open 23.2

23.2A:
Complete as many reps as possible
in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each
round.
23.2B begins immediately upon
completing 23.2A

23.2B begins immediately upon
completing 23.2A.
23.2B:
Athletes will have 5 minutes to
establish:
1-rep-max thruster (from the floor)
Time cap: 5 minutes

02.24.2023

Primer
2 rounds for quality
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
10 slant board squats


WOD
"Sweat Fest"
Every 4:00 for 24:00
10 cals bike
20 air squats- on the even rounds
10 sit ups- on the odd rounds
15 cals row

02.23.2023

Primer
A.  touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there



Strength
Front squats
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
3 sets of 1 rep @ 80+%

WOD
"To the Top"
4 rounds each for time
50 Double unders or 50 speed steps (counting only the right foot)
2 rope climbs or 4 up/downs
12 wall balls 20/14
rest 2:00

02.22.2023

 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
Strength
6 sets of hang snatch + snatch   start at 60% and build

4 sets of 2 reps snatch pull @ 90-100+%
 
WOD
15:00 AMRAP 
DB snatch x 10 50/35  35/20
DB box step ups x 10  50/35  35/20
DB snatch x 14
DB box step ups x 10
DB snatch x 18
DB box step ups x 10
DB snatch x 22 
DB box step ups x 10
*keep adding 4 reps to the DB snatches
each movement is alternating sides