03.22.2023 Member of the Month

Strength
Wendler week 2
bench press
3 reps @ 70%
3 reps @ 80% 
3+ reps @90%
 
WOD
Lianne- Member of the Month
10 rounds for time
3 deadlifts @70-75% max
10 wall balls 20/14
20 DUs or speed steps (count right foot only)
 
 
 
 
Accessory WOD
10:00 EMOM- 40 seconds work, 20 seconds rest
odd- banded bicep curls
even- skull crushers

03.21.2023

Warm Up
Every 4:00 for 3 sets
Row 500/400m
5 DB hang power cleans right side
5 DB strict press right side
5 DB halos right side
repeat on left side
then accumulate 15 PVC banded lat pull downs


Strength
Wendler week 2 or week 1 
Strict press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

week 1 sets of 5 reps 65-75-85%

Primer
3 sets of hang power cleans x 3 reps @ 50%
3 sets of hang power clean + power clean @ 60%

WOD
"Curved Path"
For Time
30 TTB
30 power cleans 135/95  115/75  95/65
30/24  cals bike


Accessory WOD
4 rounds
Pendlay row x 8
suitcase carry x 100 feet each side

03.20.2023

Strength
Wendler week 2 (or finish week 1)
Deadlifts
3 reps @ 70%
3 reps @ 80%
3+ reps @90%

or week 1
5 reps @ 65%
5 reps @ 75%
5+ reps @85%

WOD
"Devil's Sandbox"
15:00 EMOM
min 1- power snatch x 3 reps @70-75%
min 2- burpee box jump overs x 6-8 reps
min 3- devil's press x 5 reps  50/35  35/20


Accessory WOD
30-20-10
straight arm banded pull downs
hollow rocks

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