03.29.2023

Strength
Wendler week 3
back squats
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%

Handstand push up skills- 2 sets
A.  kick up to the wall x 5-8 reps- gently touch the wall with your feet
B.  slow negatives with kick off wall x 5 reps
C. handstand press out- start with your head on multiple pads( if needed) and press out to the top of the handstand- this should be from a dead stop, not a quick head touch. x 5 reps

Or 
Push up Skills- 2 sets
A. plank shoulder taps x 10/side- stabilize the core
B. plank front reaches x 8/side- stabilize the core and reach the arm out in front
C. incline push ups x 5 reps each at different heights- work your way to a lower incline
D. slow lowering to work on eccentric x 5 reps -once you are on the floor, push up with the knees down to reset
 
WOD
"Quarters Like"
9 front squats 185/135
4 x 25' handstand walk  or 6 x 25' scooter walk 
15 front squats155/105
15 HSPU or piked on a box
21 front squats  95/65
21 hand release push ups

03.28.2023

Strength
Wendler week 3
deadlifts
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
Primer
10 cals on a machine
empty bar
3 clean grip RDLs
3 clean pulls
3 hang power cleans
3 push press
 
10 cals on a machine
empty bar
3 snatch grip RDLs
3 snatch pulls
3 behind the neck press
3 hang power snatch


WOD
"Chocolate Chip"
Every 3:00 for 6 sets
500/400m row
rounds 1,3,5 - 8 snatches
rounds 2.4.6- 8 clean & jerks
95/65  75/55  45/35 

Accessory WOD
12:00 AMRAP
12 x internal rotation diagonal with a band- arm starts at a 90 degree position and internally rotates to center of chest
10 x banded face pull to a Y press- pull band to face and then press out to a Y position
8 x down dogs

03.27.2023

Strength
Wendler week 3
strict press
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%


WOD
"Peanut Butter"
13:00 AMRAP
15 shoulder to overhead  115/85
10 alternating pistols or touchdown squats
5 chest to bar pull ups
 
Accessory WOD
1:00 Dynamic couch stretch each side- rock forward and back in that stretch
8:00 AMRAP
10 single leg hip thrusts/side
10 psoas march with a band/side

03.26.2023 Swim WOD

Meet at 6545 Flying Cloud Drive, Eden Prairie

14:00 AMRAP

100 swim or 50 swim

5 deck outs

10 reverse lunges

12 single arm DB push press

03.25.2023

Primer- 2 sets
DB lat pull overs x 10
banded lat pull downs with PVC x 20
inchworms x 5
 then
 
2 sets- empty bar then add load
3 clean grip RDLs
3 hang power cleans
3 front squats
3 strict press

 
 
WOD
"What's Free?"
with a partner- you go, I go style
20 rounds for time
3 bar muscle up/ 3 C2B pullups/ 3 pull ups
6 thrusters 95/65  75/55 
9 bar facing burpees
200m row
*you can start your round when your partner is on the rower

03.24.2023

 
Shoulder Circuit
Bicep Openers x 10 reps
youtube.com/watch?v=M5HVq5ZGAK0&index=26&
Xiopang x 10 reps
youtube.com/watch?v=IFogvD_J2Vc&
Bent Over Rows x 10 reps
youtube.com/watch?v=JTmjtnvA9tA&index=27&
Bicep Curl + Push x 10 reps
youtube.com/watch?v=J73kAZQNDF0&
 
 
Strength
Jerks
behind the neck jerks- push or split
10 sets of 2 @ 60-80%

WOD
"In The Air"
4 rounds for time
clean & jerk x 5 reps 185/125  135/95  95/65
shuttle runs x 5 (out and back 25 feet)
rope climbs x 2 
rest 1:00

03.23.2023

Primer
A.  touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there
 
 
 
Strength
 Wendler week 2
back squats
3 reps @ 70%
3 reps @ 80% 
3+ reps @ 90%

 
 
Accessories
2 sets
A. hollow rocks x 20-30 seconds
B. banded hamstring curls x 30 seconds
C. supermans x 20-30 seconds

WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
 
 
Accessory WOD
10-20-30
Russian twists
hanging shoulder shrugs