03.14.2023

Warm Up
2 sets
1:00 speed steps
5 inchworms
10 each side light DB high pulls
20 second handstand hold in the hollow position



Overhead prep
2 sets
100 feet per exercise
 1. Bent Arm Waiter Walk: Maintain tension in the lats instead of the bicep. If you struggle getting the upper back and lats tight before you jerk, this can help!

2. Straight Arm Waiter Walk: Extend through the shoulder and push up into the plate as hard as you can. Elbow should be locked out.

3. Suitcase Carry- Stand up tall by maintaining a tight upper back and 360 degree pressure in the core to keep the weight from pulling you sideways. This is a great unilateral core exercise that also requires you to keep the lats tight.


Strength cycle week 1
deadlifts
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%


WOD- taken from Training Think Tank
"Breaststroke"
7:00 AMRAP
3 wall walks
6 DB snatch 50/35  35/20
12 box jump overs
Rest 1:00
7:00 AMRAP
3 wall walks
6 DB snatch
12 box jump overs

03.13.2023

Strength Cycle week 1
strict press
5 reps @ 65% 
5 reps @75%
5+ reps @ 85%

handstand skills
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos
1-3 Rounds:
10-20 Handstand Shoulder Shrugs
10-20 Handstand Shoulder Taps
10-30 sec Single Arm Handstand Hold

Tips:
▪️Keep the supporting elbow locked out, head neutral and shoulders pushed up into the ears on taps and holds.

▪️Squeeze glutes and maintain a tight hollow position with feet together and tops of feet resting on the wall.

⭐️Scale #1: Perform circuit in a plank position

⭐️Scale #2: Place feet up on a box with hips stacked over the shoulders

⭐️Scale #3: Wall walk feet up the wall until you are in a diagonal position. As you get stronger and more comfortable, move the hands closer to the wall until you are vertical.

WOD
"Butterfly"
5 rounds for time
1 rope climb
5 power cleans 155/105  135/95  115/75
30 DUs or 30 speed steps counting right foot only

03.11.2023 Partner WOD

WOD
"Batman and Robin"
with a partner- you go, I go style (partner must complete a full round before switching)
10 rounds
6 power cleans
6 front squats
6 shoulder to overhead
Weights:  135/95  115/75  95/65

then 
100 cals row or 80 cals bike

then
10 rounds
6 power snatch
6 overhead squats
6 alternating back racked lunges (3/side)
Weights:  115/85  95/65  75/55

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