06.06.2023

Strength
Clean & Jerk
A.  every 2:00 for 16:00- take 3 sets as warm up weights then complete the 8 sets
clean lift off with pause @ knee
clean pull
power clean
power jerk
set 1-3@ 70-75%
set 4-6@ 75-80%
set 7-8@ 80%+


WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken

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

04.06.2023

Wendler Week 4- deload
Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
Lifting Day
 
A. 2 x 3 hang power cleans + 3 front squats @ 60%
B. 3 x 2 hang power cleans + 2 front squats @ 70%
C. Every 2:00 for 6 sets
1 squat clean- build load 
 
 
WOD
"Shuttle Run Grace"
5 rounds for time
6 clean & jerk 135/95
4 shuttle runs -25 feet out and back=1 rep

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

03.29.2023

Strength
Wendler week 3
back squats
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%

Handstand push up skills- 2 sets
A.  kick up to the wall x 5-8 reps- gently touch the wall with your feet
B.  slow negatives with kick off wall x 5 reps
C. handstand press out- start with your head on multiple pads( if needed) and press out to the top of the handstand- this should be from a dead stop, not a quick head touch. x 5 reps

Or 
Push up Skills- 2 sets
A. plank shoulder taps x 10/side- stabilize the core
B. plank front reaches x 8/side- stabilize the core and reach the arm out in front
C. incline push ups x 5 reps each at different heights- work your way to a lower incline
D. slow lowering to work on eccentric x 5 reps -once you are on the floor, push up with the knees down to reset
 
WOD
"Quarters Like"
9 front squats 185/135
4 x 25' handstand walk  or 6 x 25' scooter walk 
15 front squats155/105
15 HSPU or piked on a box
21 front squats  95/65
21 hand release push ups

03.02.2023 Some partner work

 
 
Primer- with a buddy
bike 100 cals
one person bikes while the other carries a heavy sandbag.  Record distance traveled and the time to bike 100 cals
then

 
 
WOD- individually 
"Austin Powers"
5 rounds for time
10 hang power cleans
8 shoulder to overhead
6 front squats
4 clusters

115/75   95/65  55/45

02.28.2023

Strength

Back Squats

5 reps @60%

3 reps @ 70%

2 reps @ 80%

2 sets of 4 reps @ 75%

WOD

 "Quest"

25 Reverse Lunges 

25 Deadlifts 185/125  135/95

20 Bar-Facing Burpees

20 Power Cleans 155/105  115/75

15 Sit Ups

15 Front Squats  135/95  95/65

10 Ring Rows

10 Push Jerks  95/65 75/55

5 Pull-ups or bar muscle ups 

5 Thrusters 95/65  75/55