07.27.2023

Mobility
A.  Banded hollow I Y x 20 reps
keep wrists straight.  Pull up to the I then to Y. Keep rib down. No arching.
B. gymnastics position- hollow hold + arch hold
C. kip shape drill on the rig- use a box at your feet.  x 5 reps for 2 sets
Hang from rig. Hit the holllow. Hit the arch.  
D. kip swings- shoulder driven movement.  30 seconds x 3 sets

WOD
"You have Rest!"
24:00 EMOM
min 1- 15 wall balls 20/14
min 2- 8 chest to bar pull ups/pull ups/4 eccentric pull ups
min 3- 14/12 cals bike
min 4- rest

07.12.2023

Strength
Deadlifts
12 sets of 2 reps @ 70%
Rest 60 seconds between sets


WOD
"Bicycle"
Every 3:00 for 5 sets
10 cals bike
10 cals row
20 crossover jumps

06.22.2023

Strength
Build from 70% max DL
4 sets of 3 deadlifts to the knee + 1 deadlift
 then 
finish with 100 banded hamstring curls
 
 
 
WOD
"Townsend"
AMRAP 8:00
12/10 cal bike
5 deadlifts 155/105
3 hang power cleans 155/105
1 jerk 155/105
Rest 2:00 
take 5:00 to find max lift of the complex
1 deadlift
1 hang power clean
1 jerk

06.12.2023

Strength
Push Press
3 sets of 5 reps
60-70-75%
1 set of max reps @ 55%

WOD
"Bing Cherry"
Every 4:00 x 7 sets
100m run
11 cals bike or row
10 burpee box jump overs 24/20"

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

03.23.2023

Primer
A.  touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there
 
 
 
Strength
 Wendler week 2
back squats
3 reps @ 70%
3 reps @ 80% 
3+ reps @ 90%

 
 
Accessories
2 sets
A. hollow rocks x 20-30 seconds
B. banded hamstring curls x 30 seconds
C. supermans x 20-30 seconds

WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
 
 
Accessory WOD
10-20-30
Russian twists
hanging shoulder shrugs

03.21.2023

Warm Up
Every 4:00 for 3 sets
Row 500/400m
5 DB hang power cleans right side
5 DB strict press right side
5 DB halos right side
repeat on left side
then accumulate 15 PVC banded lat pull downs


Strength
Wendler week 2 or week 1 
Strict press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

week 1 sets of 5 reps 65-75-85%

Primer
3 sets of hang power cleans x 3 reps @ 50%
3 sets of hang power clean + power clean @ 60%

WOD
"Curved Path"
For Time
30 TTB
30 power cleans 135/95  115/75  95/65
30/24  cals bike


Accessory WOD
4 rounds
Pendlay row x 8
suitcase carry x 100 feet each side