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

01.28.2023 Partner WOD

WOD

"Dangerous"

partner workout- you go, I go style

Buy In: 50 cals bike

20 rounds

24 DUs or 48 singles

6 burpee box jump overs  24/20"

4 power snatch 115/85  95/65  75/55

Cash Out:  50 cals bike

01.18.2023

Strength
10 sets of 2 reps behind the neck jerks
you can choose push jerk or split jerk @ 55-70%




WOD
"Cardio King/Queen"
12:00 AMRAP
100 DUs or 150 singles
50 thrusters 45/35
25 burpee box jump overs 24/20"

12.30.2022

Warm Up
2 sets
1:00 jumping rope
banded monster walks x 10 each direction
1:00 bike
banded lateral walks x 10 each direction
single leg support squat and hold x 4 each side @4311- hold onto the rig and slowly lower yourself, focusing on knee traction.  Only lower as far as your hips allow without rounding your low back.

 
Mobility
banded ankle stretch x 30 seconds each side
slow touchdown squats x 8/side
single leg glute bridges on foam roller x 10 each side



Strength
back squats
10:00 EMOM
2 reps @ 33X1
min 0-3 @ 60%
min 4-7 @70%
min 8-9 @ 80%
 
 
WOD
"Clean Sets"
5 rounds for time
40 DUs or 80 singles
3/2 ring muscle ups
6 burpee box jump overs  24/20"
8 power cleans 115/85  95/65  75/55
Rest 2:00
 
 

12.26.2022

Warm Up
6:00 machine of choice- every 1:30 complete 5 air squats + 3 push ups
then
2 sets
prone swimmers x 30 seconds
bird dogs x 30 seconds
banded hamstring curls x 15 reps


 
WOD
"Holiday Recovery"
Team of 3
Row for max distance

one person rows, two work on the AMRAP
20:00 AMRAP
10 sandbag cleans- clean to the shoulder and release one hand
14 burpee box jump overs 24/20"
20 single arm devil's press 50/35 35/20
 
Your team has two scores. One max distance in meters and then rounds + reps.
 

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

11.30.2022

Warm Up
2 sets

1:00 cardio
10 each direction banded monster walks
1:00 cardio
10 each direction banded lateral walks
10 lateral box step ups + 30 second wall sit





Mobility
10 reps DB or PVC Cuban Press
30 seconds lat stretch on box with PVC
10 reps 90/90 hip switches



WOD
"Secret Surprise"
20:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 12 TTB or 9 TTB
min 3- 8 burpee box jump overs 24/20"
min 4- Rest

then at 20:00

3 rounds for time
13/10 cals bike
12 TTB
8 burpee box jump overs