06.30.2023

Strength
A. drop snatch 
3 sets of 3 reps
B. snatch balance
3 sets of 2 reps
C. snatch lift off + snatch
6 sets @ 65-70%
build based on quality

WOD
"UP Down"
For Time
1,2,3,4,5,6,7,8,9,10
power snatch 95/65  75/55  45/35
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"

06.09.2023

Strength
Snatch
A. 4 sets of 2 reps muscle snatch- keep light, build 
B. 5 sets of 2 reps slow pull snatch- 65-70%
C. 4 sets of 1 rep snatch- build from 70%

WOD
"3 Minute Drill"
15:00 EMOM
min1- box jumps x 10 reps 24/20"
min 2- ring rows x 12 reps
min 3- squat snatch x 2 @75-80%

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
 

04.11.2023

Strength
Wendler week 1 round 2
Deadlifts
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers
 
WOD
"Clean Bill of Health"
4:00 AMRAP
1:00 rest
24 box jumps 24/20"
16/12 cals bike
max power cleans 135/95

4:00 AMRAP 1:00 rest
21 box jumps
14/10 cals bike
max power cleans 155/105

4:00 AMRAP 1:00 rest
18 box jumps
12/8 cals bike
max power cleans 185/125

4:00 AMRAP 1:00 rest
15 box jumps
10/6 cals bike
max power cleans 205/135

04.05.2023

Wendler Week 4- deload
Bench press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

ring skills
A. tempo ring rows x 6-8 reps @3111
B. top of ring dip lock out hold x 15-20 seconds
C. bottom of the ring dip hold x 10-15 seconds.
D. banded ring dips x 10
 https://youtu.be/9-pqYcvtXRo
 
WOD
"Motto"
3 rounds for time
2 ring muscle ups
12 hang power snatch 115/75
18 box jumps 24/20"

03.31.2023

https://www.instagram.com/p/Coivg_GAtP9/
Ring Skill Work
2 sets
a. Muscle Up Row - 5reps at 3131 tempo - HOLD THAT HOLLOW  https://www.instagram.com/p/B0Q2i8BFZVz/  (2nd one on video)
b. band assisted ring dips x 5 reps
c. band assisted ring muscle up transitions x 3 reps  https://www.instagram.com/p/CiMOcYCgzhs/


Primer to overhead squats
https://www.instagram.com/p/CVwBD--gY6o/ 
1.  hanging overhead squat x 20-23 seconds- pull the Earth up, don't just hang there- back stays flat.
2. burpee builder- add stacks of plates to burpee on top of 
 
 
WOD
"Toe Touch"
30-20-10
Overhead squats 95/65  75/55  45/35
box jumps  24/20"
TTB or hanging knee raises
cash out: 50/35 cals on a machine
 
 

02.11.2023 Partner WOD

Warm Up
2 sets
OH KB carry x 50 feet each side
Suitcase carry x 50 feet each side
Turkish get ups x 2 each side
KB OH squats x 5 each side
 



Mobility
1. press and stretch x 5 reps with empty barbell
2. thoracic extension x 30 seconds- on box
3. Xiaopeng circles x 5 each direction

WOD
"16"
with a partner- divide and conquer 
20:00 AMRAP
16 burpee box jump overs 30/24"
16 box jumps 24/20"
16 clusters  135/95  115/75  95/65
16 bar muscle ups/ chest to bar pull ups/ pull ups
16 deadlifts  135/95  115/75  95/65