09.14.2023

https://www.instagram.com/p/CwGrDgEgVG0/
Strength
Back squat waves- EMOM
3 reps @ 60%
2 reps @ 65%
1  rep @ 70%
rest 
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
rest
3 reps @70%
2 reps @ 75%
1 rep  @ 80%
 
 
 
WOD
"Skipper"
every 4:00 for 20:00 
200m run
20 KB swings 53/35
200m run
*record your splits*

09.13.2023

Strength
3 sets
A. DB bench press x 6-8 reps @2X11  RPE 7-8/10
B. T-bar row x 10 reps @ 2X11  RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o?si=v51XGQw86URZSe_b


WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35 
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row

09.12.2023

WOD
"Lifting"
5:00 EMOM
3 power cleans @ 60%
rest 1:00
4:00 EMOM
2 power cleans @70%
rest 1:00
3:00 EMOM
1 power clean @75-80%
 
Post WOD
3 sets
A. landmine tall kneeling press x 10/side @30X0
B. reverse sled drag x 50m (25m out and back) - walking backwards
C. hollow hold x 20-30 seconds
 

09.11.2023

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
 
 
Strength
 5 sets of 3 each side Turkish get ups
 
WOD
"Wheels Up!"
For Time
1000m row
50/40 cals bike
200m farmer carry 50/35

09.08.2023 Partner WOD

 2 sets
10 each side DB death march
10 plank shoulder taps
5 each side DB thrusters
5 plank shoulder tap + push up each side
10 alternating DB hang snatch
 
 

 
 
 WOD
"Rock Star"

With A Partner Alternating Complete Rounds:
AMRAP 7:
- 5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:
- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:
- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig

09.08.2023

Primer
3 sets
16 alternating walking lunges- BW
12 weighted knee raises- put a DB between the feet

WOD
part one
Bag it 10
every 2:00 for 12:00
100 feet sandbag bear hug carry- as heavy as possible

part two
Press it 20
2 rounds for time
20 push press 95/65  75/55  45/35
40 DUs or speed  steps or 80 singles

09.07.2023

Strength
last test at the 5 RM OHS
overhead squats 3 sets of 5 reps
 
WOD
"Step One"
partition however you like
800m run
60 clean & jerks 115/75  95/65  75/55
40 hammer strikes on tire
20 dual DB burpee box step overs 50/35  35/20