04.28.2023

Strength
Snatch
A.  upper cut drill- drill the position 1,2, and 3 of the snatch  https://www.instagram.com/p/BjTdDXAFGmT/ 
     one set of 10 reps PVC, one set barbell x 10 reps
 
B.  hip snatch  x 4 sets
set 1- 55%
set 2- 60%
set 3- 60%
set 4- 65%
 
C. hang snatch x 4 sets
set 1- 65%
set 2- 70%
sets 3,4- 75%
 
 WOD
 "Runaway"
16:00 EMOM
min 1- 200m run
min 2- 1 heavy squat snatch
min 3- max air squats
min 4- rest and record squats

04.27.2023

Mobility
A.  robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/
1. front raises 15 reps 
2. diagonals x 10 reps each side- keep the lower hand at the hip
3. supinated pull aparts x 15 reps

 
 
Strength
Wendler week 3 cycle 2
Bench Press
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
 
WOD
#justabar
"99"
5 rounds for time
7 hang power cleans
6 strict press
5 thrusters
after completing 5 rounds finish off with 9 burpees to make 99 reps total

04.26.2023

Strength
Wendler week 3 cycle 2
Back Squat
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
 
 
WOD
"The Simple Things"
7 rounds for time
Run 200m 
7 deadlifts  245/185
1 rope climb
Rest 1:00

04.25.2023

Strength
Wendler week 3 cycle 2
Deadlifts
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
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

04.24.2023 Member of the Month

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 3 cycle 2
Strict Press
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%

Member of the Month Emily
12:00 AMRAP
20 Double unders
4 heavy DB snatch- this weight should be heavier than our usual 50/35  35/20
6 C2B pull ups
8 Burpee box jump overs 24/20"

04.22.2023 Partner WOD

Mobility: Hips
KB leg lift overs x 10/side
KB sumo stance good mornings x 10
Cossack squats with low hanging KB x 5/side
90/90 hip switches x 5/side



WOD
"Shit Show"- by Jamie Hagiya
30 rounds with a partner- you go, I go
3 bar facing burpees
3 power cleans
3 front squats
3 push jerks
3 bar facing burpees

every 5:00 100m run together- starting at 5:00
suggested weights:  135/95  115/75  95/65

04.21.2023

Barbell Warm Up 1-2 rounds
3 reps each 
1. clean grip RDL
2. hang muscle cleans
3. front squats
4. push jerks
5. power clean and jerk
 
 
Strength
A.  3 sets of 1 hang clean + 1 clean + 1 jerk @ 70%
B.  6 sets of 1 clean + jerk @75-80%
C. 3 sets of 2 clean pulls @ 90-100%

WOD
Frantastic
15-10-5 
thrusters 115/80  95/65  75/55
chest to bar pull ups or pull ups

Rest 2:00

15-10-5
thrusters 95/65  75/55 45/35
pull ups or ring rows