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

01.13.2023 Open 13.2 redo

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
Cleans and pulls

A. 3-position cleans (high hang, hang, floor)   https://youtu.be/omg6sIZLEt0
3 sets @ 60% 65% 70%

B. 6 sets of cleans
set 1-2 2 reps @ 75%
set 3-4 1 rep @ 80%
set 5-6 1 rep @ 85%


C. 3 sets of 2 reps clean pulls @ 90-100%  https://youtu.be/VF-hqxyLly4



WOD
CrossFit Open 13.2 
10:00 AMRAP
5 shoulder to overhead 115/75  95/65
10 deadlifts 115/75  95/65
15 box jumps 24/20"

11.21.2022

Warm Up
Row 300m
50m dual KB/DB overhead carry
Row 250m
50m dual KB/DB front rack carry
Row 200m
50m dual KB/DB farmer carry



Primer
2 sets
12 each side single leg glute bridges
12 each direction banded walks
30-45 second wall sit




Strength
back squats
"Do It Better"
5 reps@ 65%
4 reps @ 75%
3 reps @82%
2 reps @87%
1 rep @92%
1 rep @95%

WOD
"12 Men on the Field"
12-9-6
Shoulder to overhead 135/95 115/75 75/55
TTB
Rest 2:00
9-6-3
Shoulder to overhead 155/105 135/95 95/65
TTB
Rest 2:00
6-4-2
Shoulder to overhead 185/125 155/105 115/75
TTB

08.22.2022

Warm Up
2 rounds
200m run
50m DB cross body carry- switch positions at 25m -one DB overhead, one DB at the side
10 steps walking lunges- no weight
3 wall walks


Primer
3 x8 each side touchdown squats https://fb.watch/eZVXHqKasG/
3 x 6 DB front rack box step ups

Strength
back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%
2 x 6 reps @75%


WOD

"Press Your Luck"

every 4:00 for 3 sets
set 1
200m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75


set 2
300m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75

set 3
400m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75

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

07.08.2022

Warm Up
2 sets
5 each side perfect stretch
10 Cossack squats
10 prone swimmers
10 each side reverse lunges
10 plank to pike toe touches



Strength
Clean and jerk
A. tall jerks 3 sets of 5 reps
B. power clean + jerk x 8 sets- build to a heavy load



WOD
"Red, white and WOD"
For Time
9 shoulder to overhead 115/75 95/65 75/55 RX+ 135/95
9 TTB
2 rope climbs
15 shoulder to overhead
15 TTB
4 rope climbs
21 shoulder to overhead
21 TTB
6 rope climbs

06.30.2022

Warm Up https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio

Strength
Super set -3 rounds
landmine single arm press x 8/side @2X11
landmine press out x 8/side
landmine Turkish sit ups x 8/side
rest as needed

WOD
"Iceman"
3 sets
9-6-3
pull ups
shoulder to overhead 135/95 115/75 95/65
rest 2:00 between sets

RX + 12-9-6-3 reps


Accessory Training
60s Challenge All Posts • Instagram
3 sets
20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls
20 Banded Upright Rows