08.02.2023

Strength
Tempo Front Squats- 5 sets
4 reps tempo front squats @ 2211 + 1 rep front squat @64-68%

WOD
"Single Double"
4 rounds each for time
250m row
10 DB bench press 70/50 50/35  35/20
200m run
15 goblet squats 70/50/35/20- grab a kettlebell for these
Rest 2:00

07.31.2023

Strength
Every 3:00 for 5 sets
20 DB box step ups- dual DBs as heavy as you can do these unbroken


WOD
Helen
3 rounds for time
400m run
21 KB swings 53/35
12 pull ups

07.25.2023

Strength
A. 3 sets of 3 clean pulls + 3 power cleans @55-60%
B. 3 sets of 2 clean pulls + 2 power cleans @65-70%
C. 3 sets of 1 clean pull + 1 power clean @75+%
 
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans  155/105  135/95  115/75  95/65
2 rope climbs
5 shoulder to overhead  155/105  135/95  115/75    95/65
Rest 2:00

07.22.2023 Partner WOD

 Mobility
1.  banded face pulls x 15
2.  banded lat pull downs x 15
3.  banded pull throughs x 15 - thicker band between the legs, hinge and pull the band through the legs
 
WOD
"Rebuild"
14 rounds for time with a partner
7 deadlifts 225/155  185/125  155/105
200m run
7 pull ups

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

07.17.2023

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

07.14.2023 Member of the Month- Jaime

Gymnastics Shapes
1.  hollow hold
2. arch hold
3. planche
4. hollow hold on rig with kipping swings
 
Push Up Skills
1. 30-60 second elbow plank
2. hi lo plank x 8 each side
3. elevated push ups or eccentric push ups
4. full push ups 3 sets of 8 reps
 
 
 
WOD : Los Kuarenta / The forty’s 
4 rounds 
400 m run
10 cleans (Rx: 95/65)
10 pull ups 
Cash out: 40 bar-facing burpees