01.17.2023

Strength
Front squats
3 x 8 reps @55-65%


WOD
"This Time"
5 rounds for time
15/11 cals bike
5 clean & jerk @ 66-70% your max
5 bar muscle ups/ 5 C2B pull ups/ 5 pull ups

12.13.2022

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

12.02.2022

Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold

Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold


Bench press warm up
10 MB overhead passes to wall
10 MB chest passes to wall
5 yoga push ups



Strength

Max Back Squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?

If not back squatting then find a max bench press- use the same warm up reps as BS


WOD
"Strong Start"
12:00 AMRAP
3 bar muscle ups or 3 C2B pull ups or 3 pull ups
10 power clean & jerk 115/75 95/65 75/55
15/12 cals row

11.09.2022

Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#


Mobility https://www.instagram.com/p/CdbFHUIAKJW/
A. DB windmills x 5 each side
B. DB overhead carry x 100 feet each side
C. DB supine press and roll to the side



Clean warm up
3 sets of 3 reps each- empty bar and then light load on rounds 2 & 3
1. muscle clean to front squat
2. tall clean
3. clean from the power position




WOD
"One More Round"
30:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 3 bar muscle ups or 3 chest to bar pull ups or 3 pull ups

11.04.2022

Warm Up
2 rounds
300m row
5/side half kneeling KB bottom up press
5/side half kneeling KB halos
5/side tall kneeling to standing- choice to hold KB

Mobility
shoulder warm up- yellow mini-band for A & B
A. shoulder driver x 30 seconds
B. wall clock x 1 rotation of the clock
C. child's pose with lat stretch x 30 seconds/side- reach arms out at 10:00 & 2:00


Strength
Deadlifts
4 sets of 4 reps @ 70,75,80,80%
then

Super set- 3 times
150 feet single arm overhead carry
2-5 reps strict chin ups



WOD
"Haunted"
For Time
20-15-10
thrusters 115/75 95/65 75/55
5-3-1
bar muscle ups/C2B pull ups/pull ups

09.23.2022

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps




Strength
front squats
6 sets of 2 reps @75%
mix in 3 sets of 8 per side Bulgarian split squats (these can be bodyweight or light weight)



WOD
"Linebackers"
Every 5:00 for 20:00
7 sandbag cleans
12/10 cals bike
4 bar muscle up or chest to bar pull ups or strict pull ups
40 DUs or 80 singles

08.06.2022

Warm Up
2 sets
200m run
5 deep squat progressions
5 each side reverse lunges
15 banded lat pull downs
5 air chair swings




WOD
"Swinging DT"
with a partner
25:00 AMRAP
10 bar muscle ups or ring muscle ups or 10 C2B pull ups/10 pull ups
6 rounds of DT
800m Run

Flow- gymnastics is split between partners
rounds of DT are you go, I go style (3 rounds each person)
run is together

DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
155/105 115/85 95/65