01.31.2023

Strength
Overhead squats
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
3 sets of 1 rep @ 85, 90, 95%
 
 
WOD
"Over When It's Over"
7:00 AMRAP
150 feet shuttle run (25 feet out and back)
15 shoulder to overhead 95/65
150 feet shuttle run
15 TTB or hanging knee raises

12.16.2022

Warm Up
2 sets
20 banded monster walks
20 tib raises
5 each side perfect stretch
20 banded face pulls
10 each side touchdown squats
 
 
Strength
Overhead Squats
4 x 5 reps@ 70%
 
 
WOD
"Savage Beast"
Every 4:00 for 20:00
shuttle runs x 200 feet (split into 25 feet segments)
rope climbs x 2 or up/downs x 4
burpee box jump overs x 6

12.06.2022

Warm Up
5 reps each squat flow
90/90 hip switches
90 degree leg bend + straight leg swings
deep squat thoracic rotations
complete each right side and then all on the left side

perfect stretches right side
half kneeling rock back and forth right side
half kneeling straight leg forward fold right side- 10 seconds
modified pigeon stretch right side- 10 seconds

then...
2 rounds for Quality
20 Banded Monster Walks
20 Tib Raises
10 Heels Elevated Prisoner Squats
5 Tempo OH Squats: 55x1 -use an empty barbell or PVC





Strength
A. OHS
4 sets of 5 reps @ 60%
B. Bulgarian split squats
3 sets of 10 each side- lighter


WOD
"Primed"
For Time
1-3-5-7-5-3-1
power cleans 185/135
2-6-10-14-10-6-2
box jump overs 30/24"

07.20.2022

Warm up
800m jog or 1000m bike
One Round of 10 reps each with an orange band  Alex LaChance Warm ups • Instagram

◼️External Rotations (squeeze elbows into your ribs)

◼️Banded Pull Aparts

◼️Behind the Neck Pull Aparts (start with elbows at 90 degrees and pull band apart to fully extend elbows)

◼️Snatch Grip Press



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets




Strength
3-position snatch
https://youtu.be/IrXbuX1XVoc
bottom to top, the 3-position snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar
 
Every 3:00 for 15:00
3-position snatch @70-75%
ground
knee
mid-thigh
pause for a full 1-2 seconds at each position
 


WOD
"The Hitch"
For time
21 cals row/bike
21 Overhead squats  95/65   75/55
15 cals row/bike
15 power snatch
9 cals row/bike
9 squat snatch

 

06.22.2022

Warm Up
2:00 cardio choice
2 sets
KB halos x 6 reps
hollow hold x 15 seconds
plank shoulder taps x 20 reps


then
1:00 cardio
2 sets
KB windmill x 6/side
30 seconds banded pass thrus while at the bottom of a squat





WOD
Up and Over
For Time
12-9-6
hang power snatch 95/65 75/55
pull ups

immediately into

6-9-12
Overhead squats 95/65 75/55
HSPU or piked box hspu


Strongman work
3 rounds each for time
sled push 25m (to the pylon)
sandbag carry 50m (from the pylon to the fence and back to the pylon)
sled push 25m
*partner up and one work, one rest by round

12-18-2020

Warm Up
2 sets
10 Prisoner tall kneeling to standing
5 sumo inchworm no pushup
5 /side push up to alternating toe touch
20 alternating single leg V-ups



Primer
10-8-6-4-2
handstand march each side
push ups


WOD
"Welcome Home"
10,9,8,7,6,5,4,3,2,1
hang power snatch
1,2,3,4,5,6,7,8,9,10
overhead squats
complete 10 sit ups in between each set

Done like this:
10 hang power snatch + 1 OHS + 10 sit ups
9 hang power snatch +2 OHS + 10 sit ups


At Home version
"Welcome Home"
10,9,8,7,6,5,4,3,2,1
DB snatch each side
1,2,3,4,5,6,7,8,9,10
OHS each side
complete 10 sit ups in between each set

*use a lighter DB since we are doing all reps for each side

Cool Down
Thread the needle x 1:00/side
seated forward fold x 1:00
lizard pose x 45 seconds/side

09.11.2020

Warm Up

2-3 Sets

100m Run

10 Glute Bridge V Walkouts

20 Lateral Banded Walks/side

5 Single Leg RDL to Reverse Lunge/side

Strength

3 sets

A.  single leg hip thrusts x 20/leg

B.  single arm DB high pulls x 8/side

C.  DB step ups x 6/leg- DB overhead

D. pull up negatives x 6 reps at 5 second descend- reset to the top

WOD

"Jags"

For Time:
10 Shoulder Press, 115/75    95/65   75/55 15

Overhead Squats, 115/75  

20 Push Press, 115/75

25 Front Squats, 115/75

30 Push Jerks, 115/75

35 Back Squats, 115/75

Cool Down

Posterior Chain

Seated Forward Fold x 2mins

Seated Straddle x 2mins

Static Back x 2mins  https://youtu.be/WmZGZwEO34Q