03.18.2023 Partner WOD

 
 
WOD
"Individual Medley"

Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155  185/125  135/95

Rest 3 minutes

20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk  135/95  115/75  95/65

Rest 3 minutes

10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95  115/75  75/55

03.17.2023

2 sets with an empty barbell
5 clean grip RDLs
5 tall muscle cleans
5 front squats
5 strict press
 
 
Strength
A. 3 sets of 3 hang clean @ 50%
B. 3 sets of 1 power clean + hang clean + clean @ 60%
C. 3 sets of 1 power clean + clean @70%
D. 3 sets of 2 clean pulls @90+%

WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20  20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build

03.16.2023

 
Bench Press Tips
https://www.instagram.com/p/CmZMdsKoCaA/ 
 
 
Strength Cycle Week 1
Bench press
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%

WOD
"Riding with Murph"
7 rounds for time
15/12 cals bike or 18/14 cals row
15 air squats
10 push ups
5 pull ups

03.15.2023

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

Accessories workout
10,9,8,7,6,5,4,3,2,1 reps
weighted box step ups- use a barbell on your back
staggered stance deadlifts per leg
athletes choice on load 

Bonus
Push Down Drill
https://www.instagram.com/p/CiyoWY5gHJU/
1.  work on the push down on the bar in the hollow position
2. work on the push down with one kip swing to a pull up- stop, reset and repeat
3. scale the above two with a band 
4. work on the push down drill and add a few reps of toes to bar
5. work on the push down drill scaled with a box for your feet to slide against
check video

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