07.21.2023

 
Strength
Tempo front squats
5 sets of 5 reps @2211  60-64%
*be sure to load heavier than last week

WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35  35/20
40 TTB or hanging knee raises
60 box jumps  24/20"
every 2:00, starting at 0:00, complete 30 DUs

07.20.2023

Strength
Deadlifts
10 sets of 2 reps @ 75%
 
 
WOD
"Run Over"
4 rounds
300m row
6 tire flips
200m run
Rest 1:00

07.19.2023

Strength
3 sets
A.  DB floor press x 10-12 reps @20X1
B.  wide grip strict pull ups x 6-10 reps
C.  DB curls- start with hammer curl up then reverse curl down x 8 reps @2020

WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex  135/95  115/75  95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence) 
load is your choice- be able to complete 50m unbroken!

07.018.2023

Strength
back squats  (16:00)
5 reps @65%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
3 sets of 10 @ 65%


WOD
"Threes Company"
8:00 AMRAP
5 power cleans 135/95  115/75  95/65
7 burpee box jump overs 24/20"
9 wall balls 20/14

then take 5:00 to find your heavy power clean

07.17.2023

Strength
Push Press
8 sets of 3 reps @ 70-80%
build only while maintaining form



WOD
"Hipsters"
Every 3:00 for 4 sets
200m run
21/15/9/3 thrusters

weights
RX   95/65  115/75  135/95  155/105
INT  75/55    95/65   115/75  135/95
SC   45/35    75/55    95/65   115/75

07.16.2023 Swim WOD

Meet at West Bush Lake in Bloomington 9am

5 rounds

10 ball slams

10 DB snatches

10 jumping jacks

10 DB thrusters

150m swim

07.15.2023 Partner WOD

 Mobility- 10 reps of each movement
1. Y raise superman lift
2. prone swimmers
3. cat/camels
4. thoracic rotations
5. reverse lunge + reach
 
 
WOD
"Out of Hand"
with a partner
24 rounds for time
you go, I go
2 sandbang ground to over the shoulder
2 burpee pull ups
2 wall walks