05.09.2023

One set of:
1. Single Leg RDL x 5 reps per leg @ 3011
2. Russian Baby Markers x 8 reps
3. Barbell Good Mornings x 10 reps @ 3011

 
 
Strength
Wendler week 1, cycle 3
Deadlift
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
WOD
"Teresa's List"
For Time
50 burpee box jump overs 30/24"
every 1:00 starting at 0:00 complete 5 TTB
 
Core Finisher if time
2 sets
16x Dead Bug + Pull Over (8 each side)
16x Hollow Hold Press (8 each side)
20-30s Plank + Iso Row Hold (each side)
20-30s Bottom Up Carry (each side) 
 https://www.instagram.com/p/CfCOPwCICBs/

05.08.2023

Strength
Wendler week 1, cycle 3
Strict press
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
 
WOD
"Running Free"
3 rounds for time
800m run
12 wall balls 20/14
6 power cleans 155/105  135/95  115/75
10 alternating pistol squats or progressions

05.06.2023 Partner WOD

WOD
"Crusher"
Partners- you go, I go
22 rounds 
1 bar muscle up/1 chest to bar/1 strict pull up
1 deadlift 315/225  265/185  225/155  185/125
2 HSPU or piked on a box hspu
then
22 rounds
1 power clean 225/135  185/115  155/105  115/80
3 bar facing burpees
5 V-ups

05.05.2023

Strength
3 sets
Landmine Turkish sit ups x 8/side
Landmine clean & jerk x 8/side
 https://youtu.be/bZRXZZXOEdQ 



Running warm up
1. rocking ankle mobilization x 6-8  reps  each side
2. reverse lunge with a cross-body reach x 4-6 reps each side
3. hamstring scoops x 6-8 reps
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WOD
Cinco de Mayo
For Time
1500/1250m row
50 sit ups- abmat or GHD
50 front squats 115/75  95/65 75/55
50 ring rows
1200m run

05.04.2023

Strength
Wendler week 4 cycle 2
Deload 
Back Squats
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers 
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises
 

05.03.2023 Partner WOD

Strength
Wendler week 4 cycle 2
Deload 
Bench Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
Mid Week Partner WOD
"We are One"
8:00 AMRAP
400m run together
max reps cleans- power or squat weight 1
Rest 4:00
8:00 AMRAP
400m run together
max reps cleans weight 2
 
weight 1  155/105  115/75  95/65
weight 2  185/125  135/95  115/75

05.02.2023

Strength
Wendler week 4 cycle 2
Deload 
Strict Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
 "Burpees and Cleans"
18:00 AMRAP
10 shuttle runs- 25'out and back= 1 rep
9 bar facing burpees
3 power cleans 185/125  155/105   115/75