06.02.2023

 
Wendler  
deload- back squats
5 reps @ 40% 
5 reps @ 50%  
5 reps @ 60%
 
WOD
"This is a Sprint"
500m row
30 burpees
time cap 6:00
 
then- not for time but for quality
3 rounds
5 single are Turkish sit ups- right

1 Turkish get up- right

100' overhead carry- right

then all on the left side
build load to a heavy KB 

06.01.2023

Wendler 
 deload- bench press

5 reps @ 40% 
5 reps @ 50%  
5 reps @ 60%
 
 
 
Handstand Cues
1.hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. rib neutral
7. glutes squeezed
 
Practice handstand push ups on the box for everyone- hit positions
 
 
WOD
"Varsity"
AMRAP 12:00
9 box jumps 24/20"
6 deadlifts 185/125   155/105   135/95
3 strict handstand push ups
 

05.27.2023 Partner WOD

Running Warm Up

https://www.instagram.com/p/Cq0WMsvL4SY/
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
 
WOD
with a partner 
"Smash Girls"
5 rounds for time
200m run together
20 sandbag cleans 100/70/50  RX + 150/100
200m run together
20 burpee box jump overs 24/20"


 

05.26.2023

Handstand Progressions
1. donkey kicks to the wall x 6 reps
2. kick to wall in handstand with a soft landing of the feet x 5 reps
3. handstand marching or handstand marching on a box x 50 reps
 
 
 
Strength
clean & jerk
every 2:00, for 12 minutes (6 sets)
Slow pull clean & jerk
set 1- 2 reps @ 60%
set 2- 2 reps @ 65%
set 3- 2 reps @ 70%
sets 4-5 1 rep @ 75%
set 6- 1 rep @ 80%
*these should be squat cleans
 


WOD
"Maximum Overdrive"
3 sets
2:00 work 1:00 rest
40 DUs
max clean & jerks
round 1- 95/65
round 2- 135/95
round 3- 185/125

05.25.2023 Members of the Month

Strength
Wendler week 3, cycle 3
max out today instead of max reps
Bench Press
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
Members of the Month- Nate and Jess
"Meyer Mayheim"
5 rounds for time
8 thrusters 115/85  95/65  75/55
10 TTB or hanging knee raises
12 box jump overs 24/20"
run 200m

05.24.2023

Primer- moderate KB   https://www.instagram.com/p/CrTyRPlRNRy/
1. hip dominant squat- lean forward with the hip  x 8 reps
2. knee dominant squat- chest is upright x 8 reps
3. goblet squat- quads and knees under more demand x 8 reps
 
 
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Back Squat
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"DT by the Minute"
20:00 EMOM
min 1- 15/12 cals row
min 2- 1 round of DT with dumbbells  50/35  35/20
min 3- 30 DUs or 30 speed steps or crossovers
min 4- rest
DT= 12 Deadlifts + 9 hang power cleans + 6 jerks

05.23.2023

Mobility
1. side lying arm circles  x3-5 each side   https://www.instagram.com/p/Cj2f3bagRCt/ 
2. banded wall slides x 10  same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side  https://www.instagram.com/p/Ccnm8VugRMF/
 
 
 
 
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Deadlift
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry