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

03.18.2023 Partner WOD

 
 
WOD
"Individual Medley"

Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155  185/125  135/95

Rest 3 minutes

20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk  135/95  115/75  95/65

Rest 3 minutes

10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95  115/75  75/55

12.31.2022

Warm Up
2 sets

2:00 cardio choice
5 yoga push ups
10 hip airplanes
10 deep squat progressions
30 second deep squat hold
 

 
Mobility
A. banded face pulls x 20
B. PVC Cuban press x 10
C. squat Y's x 5 each side

D. banded good mornings x 20 reps

 

 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Happy New Year 2023!

For Time
10 deadlifts
9 power cleans
8 power snatches
27 Toes to bar - sub hanging knee raises
95/65  75/55  45/35

And then,
8 deadlifts
7 power cleans
6 power snatches
21 Pull ups - sub ring rows
115/75  95/65  65/45

And then,

6 deadlifts
5 power cleans
4 power snatches
15 Chest to bar - sub pull ups- banded

 135/95  115/75  75/55

And then,
4 deadlifts
3 power cleans
2 power snatches
9 Bar muscle ups- sub strict pull ups or ring dips
155/105 135/95 95/65

12.19.2022 Member of the Month

Warm Up
2 sets
2:00 cardio
10 steps DB death march
*4-point hops x 7 per leg
10 reps DB high pulls
5 wall slides

Strength
3 sets of
A. landmine RDLs x 6 each side @31X1
B. landmine bent over rows x 6 each side @31X1
then
3 sets of
C. 5 ring rows- hardest possible
D. 15 feet handstand walk or 25 feet scooter walks


WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"

11.17.2022

Warm Up
3 sets
Row/Ski 200m
with a med ball complete the following:
10 each side rotational throws to wall
10 chest passes to wall



Strength- bench + raises and holds

A. Bench press

"The Seesaw Again"
5 reps @ 60%
3 reps @ 70%
5 reps @ 65%
3 reps @ 75%
5 reps @ 70%


B. 2 sets of
15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
Rest 30 seconds
15 seconds DB lateral raises
15 seconds Hercules hold- thumbs at the side

WOD
"Merry-Go-Round"
For time
2 rounds
6 squat cleans 115/85 95/65 75/55
6 ring rows
rest 1:00
2 rounds
6 squat cleans 155/105 115/75 95/65
6 pull ups

02.12.2022 Partner WOD

Warm Up
2 sets
10/7 cals row
20 dead hang from pull up bar
DB bottoms up press x 8 each side
banded hamstring curls x 15


Barbell Complex
3 rounds
3 clean grip RDLs
3 hang power cleans
3 strict press
*first round empty barbell, second round light load, third round at wod weight



WOD
"Work It"
with a partner
alternating rounds
30:00 AMRAP
RX
3 deadlifts 115/85
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 bar muscle ups

Intermediate
3 deadlifts 95/65
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 chest to bar pull ups

Scaled
3 deadlifts 75/55
3 hang power cleans
3 shoulder to overhead
3 ring rows
3 pull ups

01.22.2022 Partner WOD

Warm Up
2 sets of Stuart McGill Big 3
4-6 curl ups
4-6 side plank holds for 10 seconds
4-6 bird dogs
then
2 rounds
5 deadlifts

5 hang muscle cleans
5 strict presses
5 box jump- step downs
5 kip swings or air chair swings





WOD
"Roxy"
partner- divide and conquer- one work/one rest
20:00 AMRAP
16 burpee box jump overs
16 box jumps
16 clean & jerk 155/105
16 bar muscle ups or 20 pull ups or 20 ring rows
16 deadlifts 155/105

At Home- longer cardio burn

“Zachery Tellier”
For Time
10 Burpees
10 Burpees - 25 Push-Ups
10 Burpees - 25 Push-Ups - 50 Lunges
10 Burpees - 25 Push-Ups - 50 Lunges - 100 Sit-Ups
10 Burpees - 25 Push-Ups - 50 Lunges - 100 Sit-Ups - 150 Air Squats