03.10.2023

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. 3 sets of hang snatch + snatch @75% or 7.5/10 RPE

B. 4 sets of 1 snatch @ 80% or 8/10 RPE

C. 3 sets of 2 snatch pulls @ 100% or 10/10 RPE

WOD

"Isabel Sandwich"

For Time

30 wall balls 20/14

30 power snatch 115/85  95/65  75/55

30 wall balls 20/14

03.09.2023

Strength
sumo deadlift
4 sets of 8 reps @ 60-65% your max conventional DL

then 3 sets
A.  foam roller hack squats or barbell hack squats x 10 reps with lighter load
   https://youtu.be/0UaKX8N_-Qo
B.  bird dogs x 10 reps each side

WOD
#justabar
8 rounds for time
20 bent over rows
15 curls
30 second overhead hold

03.08.2023

Mobility
14 hip airplanes
14 single leg glute bridges
 2:00 squat hold
 
 
 
Leg Day
back squat
5 reps @ 65%
3 reps @ 75%
1 rep  @85%
2 sets of 3 reps @ 80%

Super Set
3 sets of
A.  banded hamstring curls 30 seconds
B.  banded glute bridges 30 seconds
rest as needed

WOD
"Slam"
13:00 AMRAP
sled pull x 50 feet
DB box step ups x 12 reps (6/side) 50/35  35/20
bike cals x 15/12

03.04.2023 OPen 23.3

Starting with a 6-minute time cap,
complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀65 lb, 95 lb, 125 lb, 155 lb
♂95 lb, 135 lb, 185 lb, 225 lb

03.03.2023

 
"Fuzzy"
30:00 EMOM

Minute 1) 12/10 Calorie Row
Minute 2) 15 Kettlebell Swings  53/35
Minute 3) 5 Strict Pull Ups
Minute 4) 10/8 Calorie Bike
Minute 5) 20 Sit Ups
Minute 6) Rest

03.02.2023 Some partner work

 
 
Primer- with a buddy
bike 100 cals
one person bikes while the other carries a heavy sandbag.  Record distance traveled and the time to bike 100 cals
then

 
 
WOD- individually 
"Austin Powers"
5 rounds for time
10 hang power cleans
8 shoulder to overhead
6 front squats
4 clusters

115/75   95/65  55/45

03.01.2023

Strength   Bench Press Tips  https://www.instagram.com/p/CmZMdsKoCaA/
bench press
5 sets of 3 reps- build load- start at 60% or 6/10 RPE
 
Super Set- 3 times
A. Seated Arnold press x 8 reps each side  https://youtu.be/UgvvMUtGUG8
B. Front rack hold- heavy KBs x 30-45 seconds
 
C. Body row x 15 reps- body weight on a racked barbell   https://youtu.be/Y0wZVlaspU0
D. bench dips or ring dips x 5-10 reps  https://youtu.be/XXvuYGCxpkk
 
WOD
"Speedy"
30/24 cals row
30 wall balls 20/14
30 box jump overs 24/20"