09.29.2023

Strength
Front Squats
5 x 5 reps
1 tempo front squat @ 3211 + 4 front squats @ 75-80%
 
WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges  50/35  35/20
10 burpee pull ups
20 crossovers or speed steps
 

09.28.2023

Handstand Primer
A.  seated plate presses- legs straight out pressing a plate overhead- use the lats x 10 reps
B. box piked hold to walk out to a tall plank x 5 reps
C. Nose to wall handstand hold x 30 seconds
 
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)
 

 
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'

09.27.2023

Primer
2 sets- empty barbell and light load
 
A. Jump to Split Drill x 5-8 reps
youtu.be/hUNhvaNIJrQ


B. Press in Split (Behind the Neck) x 5-8 reps
youtu.be/njXVHw-JfCA 
 
 
Strength
mid-patella clean + jerk
set 1-2 @75%
set 3-4 @80%
set 5-6 @85%


WOD
15:00 EMOM
"It's Back!"
min 1- 13/10 cals bike
min 2- 12 DB box step ups  24/20"
min 3- 6 bench press 135/95  115/75  95/65

09.26.2023

Toes to bar skills- follow the steps below after watching the video


https://www.instagram.com/p/B2qU2QHgG3x/
 

• kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position.  Push down on the bar. x 5 reps

• kip shape drill with a band x 5-8 reps 

• kip swings x 5 reps- no assistance 

• knee raise drill from box x 10 reps

• toes to PVC pipe for targe
  

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep

WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats  150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run

09.25.2023

Strength
EMOM x 6
min 1- 5 sotts press
min 2- 5 drop snatch

Take 6:00 to build to squat or power snatch at 70-75%

WOD
"Second and Three"
Every 3:00 for 5 sets
Run 200m
handstand walk x 25 feet or scooter walk x 50 feet
snatch x 3 reps @ 70%  you can do power or squat

09.23.2023 Partner WOD

WOD
"Dumbbell Inferno"

With a partner complete as many reps as possible in 30 minutes

100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees

09.22.2023

Strength
Push Press
8 sets of 3 reps @ 60-65%


WOD
"How Country Feels"
For Time
4 rounds
8 power snatch 95/65  75/55  55/45
10 bar facing burpees
Rest 2:00
4 rounds
8 power clean & jerk 95/65  75/55  55/45
10 bar facing burpees