09.06.2023

Strength
A. sots press 3 sets of 3 reps light
B. snatch balance  3 sets of 2 reps moderately heavy
C. power snatch x 2 reps
set 1-2 @ 60%
set 3-4 @65%
set 5-6 @ 70%

WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches  95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest

09.05.2023

Strength
Deadlifts 
8 sets of 2 reps @83%
between sets complete one of the following
A. 2 sHSPU
B. 1 wall walk
C. 25 feet handstand walk
 
WOD
"What a Cluster"
for time
15-12-9
clusters 95/65  75/55 45/35
30-24-18
V-ups

09.04.2023 Classes 7, 8, and 9am

Mobility
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups


2 sets of 5 strict pull ups
complete these however you can
 
 
WOD
"How Dare You!"
with a partner- one work, one rest on rowing
5000/4000m row
E3MOM
10 synchro power cleans 135/95  95/65  75/55
10 synchro pull ups or 10 total pull ups

09.02.2023 Partner WOD

Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side
 
 
 
WOD
"Taco Cat"
with a partner
2 rounds for time
75/60 cals row
50 TTB 
40 DB push press
200 feet DB walking lunges

09.01.2023

Primer
3-4 sets
racked pulls @ 60-70% max DL x 10 reps
immediately following the last pull, sled push 50m  -45/25 plate added to sled
https://youtu.be/6CJmYdgpHEg
 
WOD
"50s"
AMRAP 10:00
50 deadlifts 135/95  95/65  75/55
50 wall balls 20/14
400m run
max power cleans in remaining time  135/95  95/65  75/55

08.31.2023

Primer
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative

B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
 
C. 3-6 strict handstand push ups
followed by handstand walking practice for 1:00
or wall walk practice for 1:00


WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups  24/20"  50/35  35/20
10 DB snatch 50/35  35/20
12/10 cals bike

08.30.2023

Strength
A. behind the neck jerks
5 sets of 2 reps build load
 
B. overhead squats
4 sets of 5 reps build load from last week
 
WOD
"Rich and Sad"
every 3:00 x 4 sets
8 dual DB devil's press 50/35  35/20
12/8 cals row
rest the remaining time