01.23.2023 Member of the Month

 
 
 
WOD- Member of the Month Greg Aitchison

"10-4, good buddy"

AMRAP in 26 minutes (26 because my birthday is May 26th )

10 cal bike

4 strict pull-ups (2 regular pull-ups, 2 chin-ups)

4 deadlifts

4 hang power cleans

4 front squats

4 hand-release pushups

Every 4 minutes (starting at 4:00) = 10 burpees

(4:00/8:00/12:00/16:00/20:00/24:00)

Barbell

135/95  115/75  95/65

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

10.27.2022

Warm Up
2 sets
10 KB swings
5 inchworms
10 MB chest passes to wall
10 MB OH passes to wall
10 each side banded pallof presses





Strength
"stairway to strongville"
bench press
3 sets of 4 @60,70,80% as warm up
complete the steps at 85%
2-3-4-5 reps
You should take 2-3:00 rest between steps



WOD
"Golden Retriever"
3 rounds for time
400m run or row
15 hang power cleans
10 jerks
5 clusters
Suggested weights

95/65 75/55 55/45

08.20.2022 Partner WOD

Warm up
Coach Led Dynamic movement



WOD
"State Street"
Partner wod
6:00 AMRAP
120 deadlifts 115/85 95/65 75/55
max cals bike

Rest 2:00

6:00 AMRAP
90 hang power cleans 115/85 95/65 75/55
max cals bike
Rest 2:00


6:00 AMRAP
60 shoulder to overhead 115/85 95/65 75/55
max cals bike

*score is calories on the bike

08.15.2022

Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

Barbell warm up
5 clean grip RDLs
5 hang power cleans
5 strict press
5 kang squats

Strength
Take 15:00 to build to a heavy clean & jerk


WOD
"Camp Randall"
4 rounds for time
15/10 cals row
8 HSPU or piked box hspu
5 hang power cleans 135/95 115/75 95/65
rest 45 seconds
*record each set*

08.06.2022

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




WOD
"Swinging DT"
with a partner
25:00 AMRAP
10 bar muscle ups or ring muscle ups or 10 C2B pull ups/10 pull ups
6 rounds of DT
800m Run

Flow- gymnastics is split between partners
rounds of DT are you go, I go style (3 rounds each person)
run is together

DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
155/105 115/85 95/65

08.02.2022

Warm Up
1:00 cardio
goblet heel sit x 20 reps https://youtu.be/WNKiVHo6sUU
1:00 cardio
front foot elevated, knee over toe split squat x 15 reps each side https://youtu.be/2fCKHY4WVUM
1:00 cardio
Tib raises x 30 reps https://youtu.be/uUcthh4P8Z0



Primer
A. 10 each side touchdown squats- stand on at least 10" or more https://www.youtube.com/watch?v=Nj6c9ELsquY

-hips back, chest over the leg and squat back. Lightly touch the heel to the side of the box(or stack of plates)


B. 10 each side single leg glute bridges


C. 10 prone press ups https://youtu.be/6LK6JbHHcEI




Strength
4 sets
3 deadlifts to the knee + 1 deadlift
perform these on a 2-3" deficit (stand on a 45# plate)


WOD
"Head to Toe"

For time
20 hang power cleans 115/85 95/65 75/55
20 bar facing burpees
400m run
20 push press
20 TTB
400m run
20 front squats
20 HSPU
400m run
20 clusters
20 ring dips
400m run