
workout of the day
12.13.2022
WOD
"Doom"
7 Rounds for Time
200m row
1 power snatch 155/105 115/75 75/55
3 bar muscle up/3 C2B pull ups/ 3 pull ups
3 strict handstand push up
Warm Up
2:00 row/ski
4 each side perfect stretch
15 banded face pulls
5 PVC Cuban presses
5 slow PVC overhead squats
Snatch warm up https://www.instagram.com/p/CleTE-wpZ4x/
5 reps of each
1. snatch grip high pulls
2. overhead squats
3. sots press
4. tall snatch- extension to pull under
5. high hang squat snatch
6. snatch
Strength
A. 3 sets of 2 reps snatch balance- keep light and and quick https://youtu.be/D5BUtMk0INY
B. 5 sets of 3-position snatch @50-70%
(high hang, hang, floor)
WOD
"Doom"
7 Rounds for Time
200m row
1 power snatch 155/105 115/75 75/55
3 bar muscle up/3 C2B pull ups/ 3 pull ups
3 strict handstand push up
06.13.2022
WOD
"What you did in the dark"
10 rounds for time
1 squat snatch
3 power clean & jerk
15 DUs or 30 SUs
RX 135/95
INT 115/75
SC 95/65
Warm Up
2 sets
50m skipping
10 each side plank shoulder taps
5 barbell sotts press to stand
5 behind the neck press to overhead squat
Strength
A. Every 1:30 for 5 sets
snatch grip push press + snatch grip push jerk + snatch balance
40-45-50% then last 2 sets 50-60%
B. Every 1:15 for 5 sets
snatch + OHS
set 1-2 @55-65%
set 3-4 @65-75%
set 5 @75-85%
WOD
"What you did in the dark"
10 rounds for time
1 squat snatch
3 power clean & jerk
15 DUs or 30 SUs
RX 135/95
INT 115/75
SC 95/65
05.10.2022
WOD
"Fear the Deer"
4 sets of 4:00 EMOM
you keep adding to each minute and if you fail, you just start the next minute, don't cut reps
min 1- 5 power snatch 95/65 75/55
min 2- 5 power snatch + 5 TTB
min 3- 5 power snatch + 5 TTB + 5 thrusters
min 4- 5 power snatch + 5 TTB + 5 thrusters + 5 burpee over bar
Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions
2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold
Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position
https://www.instagram.com/p/Ca4p4r7AA49/
Strength
A. 5 sets of
2 snatch push press + 2 OHS
start at 40% your 1RM snatch and build over 5 sets
B. snatch balance
5 sets of 2 reps build load from 60% 1RM snatch
WOD
"Fear the Deer"
4 sets of 4:00 EMOM
you keep adding to each minute and if you fail, you just start the next minute, don't cut reps
min 1- 5 power snatch 95/65 75/55
min 2- 5 power snatch + 5 TTB
min 3- 5 power snatch + 5 TTB + 5 thrusters
min 4- 5 power snatch + 5 TTB + 5 thrusters + 5 burpee over bar
04.13.2022
WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits
Warm up
2 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats
Lats to Fly
3 sets
A. standing banded hollow IYs x 15- stand in hollow, rib tucked, squeeze butt. Keep the wrists straight (no extension). Pull up into the I then to Y keeping the rib down! (no arching)
B. Landmine meadow rows x 6 per side
Strength
A. snatch balance 5 sets of 3 reps building load to 70-75%- work on speed under the bar
B. hang squat snatch + snatch @ 75% x 3 sets
WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits
08.27.2021
WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55
Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/▪️Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down
50m each side
▪️Cross Walk- keep these light with lats and scaps pulled down and elbows straight
100 feet in total
▪️Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.
15 reps
▪️Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set
15 reps
▪️Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can
15 reps each side
Mobility
5 deep squat progressions
30 second deep squat hold
Z- press variations- use the thin orange bands https://www.instagram.com/p/CERti3FJf51/
1. banded Z- press x 6-8 reps
2. Z face pull Y press x 6-8 reps
3. Z position external rotation x 6-8 reps
Strength
A. snatch press in the receiving position OR deep squat + press with one KB if the sots press is too much
3 sets of 5 reps- light load to work on positioning
B. snatch balance
4 sets of 3 reps- build load from part A.
C. snatch lift off + snatch
work for 6 sets to build load with a snatch lift off (the beginning of the snatch to the knee) + 1 rep snatch
WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55
06.02.2021
WOD
"Double Oly"
16:00 EMOM
min 1- clean & jerk x 6 reps 115/85 95/65 75/55
min 2- bike cals x 12/10 or 10/7
min 3- power snatch x 6 reps 115/85 95/65 75/55
min 4- burpee box jump overs x 8 reps 24/20" or 6 reps
Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dogs
Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS
Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 1 snatch balance- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 squat snatch start with 60-65% your 1 RM and build
WOD
"Double Oly"
16:00 EMOM
min 1- clean & jerk x 6 reps 115/85 95/65 75/55
min 2- bike cals x 12/10 or 10/7
min 3- power snatch x 6 reps 115/85 95/65 75/55
min 4- burpee box jump overs x 8 reps 24/20" or 6 reps
04.01.2021
WOD
"Responsibilities"
9:00 AMRAP
5 power snatch 135/95 95/65 75/55
10 HSPU or 10 box piked hspu
15 abmat sit ups
Warm up
2 rounds
10 cals row or bike
20 second wall sit
5/side lateral step ups
1 each side Turkish get up
Mobility- snatches
deep squat progressions x 5
standing banded hollow I Y x 10 reps https://ppp.thebarbellphysio.com/exercises/176777
then with 2.5 or 5# plates
https://www.instagram.com/p/CHn3VoLHd-2/
3 sets of 10 reps each exercise
▫️Keep shoulders pushed down, ribs tucked under, and midsection expanded (push lower abs and obliques out)
▫️I do both pronated (palms down) and neutral grip for most of these exercises to target different muscles
▫️Minimal rest but move as perfectly as possible
Strength- fast speed
5 sets of
1 snatch grip push press
1 snatch grip push jerk
1 snatch balance
set 1- 40%
set 2- 45%
set 3- 50%
set 4- 55%
set 5- 60%
Strength- OHS- load
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%
WOD
"Responsibilities"
9:00 AMRAP
5 power snatch 135/95 95/65 75/55
10 HSPU or 10 box piked hspu
15 abmat sit ups