04.18.2023

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side


then
https://www.instagram.com/p/Cq6Y_50LjNh/

D. DB external rotation x 15 reps each side

E. DB Powell raise- on floor x 15 reps each side

F. Prone Y raises x 15 reps


 
 
 
Strength
Wendler week 2 cycle 2
Strict Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%



WOD
"Sled Dogs"
16:00 AMRAP
50 feet farmer carry walking lunges (25 feet out and back)  50/35  35/20
10 x renegade rows - row right, push up, row left, push up   50/35  35/20
50m sled pull- pylon and back
200m run

04.10.2023

Strength
Wendler week 1 round 2
Strict Press
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers


WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35  35/20
20 sit ups
20 DB alternating snatches  50/35  35/20
100 feet bear hug sandbag carry 100/70/50

04.04.2023

Wendler Week 4- deload
Strict press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD
"Jelly Legs"
20:00 EMOM
min1- front squats x 4 reps @70-75%- taken from the ground if you can
min 2- burpee pull ups x 6 reps  or scale to burpee target touch
min 3- row 200m
min 4- rest

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

03.21.2023

Warm Up
Every 4:00 for 3 sets
Row 500/400m
5 DB hang power cleans right side
5 DB strict press right side
5 DB halos right side
repeat on left side
then accumulate 15 PVC banded lat pull downs


Strength
Wendler week 2 or week 1 
Strict press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

week 1 sets of 5 reps 65-75-85%

Primer
3 sets of hang power cleans x 3 reps @ 50%
3 sets of hang power clean + power clean @ 60%

WOD
"Curved Path"
For Time
30 TTB
30 power cleans 135/95  115/75  95/65
30/24  cals bike


Accessory WOD
4 rounds
Pendlay row x 8
suitcase carry x 100 feet each side

03.13.2023

Strength Cycle week 1
strict press
5 reps @ 65% 
5 reps @75%
5+ reps @ 85%

handstand skills
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos
1-3 Rounds:
10-20 Handstand Shoulder Shrugs
10-20 Handstand Shoulder Taps
10-30 sec Single Arm Handstand Hold

Tips:
▪️Keep the supporting elbow locked out, head neutral and shoulders pushed up into the ears on taps and holds.

▪️Squeeze glutes and maintain a tight hollow position with feet together and tops of feet resting on the wall.

⭐️Scale #1: Perform circuit in a plank position

⭐️Scale #2: Place feet up on a box with hips stacked over the shoulders

⭐️Scale #3: Wall walk feet up the wall until you are in a diagonal position. As you get stronger and more comfortable, move the hands closer to the wall until you are vertical.

WOD
"Butterfly"
5 rounds for time
1 rope climb
5 power cleans 155/105  135/95  115/75
30 DUs or 30 speed steps counting right foot only

01.26.2023

 
WOD
"Middle"
Every 3:00 for 3 sets
Row 20/16 cals
10 DB box step ups 24/20"
max reps DB snatch in remaining time
Rest 1:00

Strength
3 sets
Strict press x 6 reps 
rest 60 seconds
Strict press x 5 reps
rest 2-3 minutes
 
*try to add load each round
*start at 55-65% your max on round one.  Keep that load for both the 6 and the 5 reps.