10.18.2023

Strength
4 sets of tall clean + tall jerk x 1 @50%
then...
6 sets of clean & jerk x 1 @ 75-85%
 
 
WOD
"Mic Drop"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 3 wall walks
min 3- 13/10 cals row
min 4- 5 dual DB devil's press 50/35  35/20

10.04.2023

Strength
Back squat waves- EMOM
3 reps @ 65%
2 reps @ 70&
1  rep @ 75%
rest 
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
rest
3 reps @75%
2 reps @ 80%
1 rep  @ 85%
 
 


WOD
"Let Her Fly"
16:00 EMOM
min 1- 13/10 cals bike
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 12 abmat sit ups + 5 push ups
min 4- rest

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

09.11.2023

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

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

08.17.2023

Strength
Back Squats
4 reps @ 65%
3 reps @ 75%
2 reps @ 85%
3 sets of 10 reps @ 75%
 
 
WOD
"Flat Tire"
5 rounds for time
4 tire flips
10/8 cals bike sprint
1 round of Macho Man* with dumbbells  50/35  35/20

macho man= 3 DB power cleans + 3 DB front squats + 3 DB push jerks

07.29.2023 Partner WOD

WOD
"Smoke Show"
with a partner 
You Go, I Go
10 rounds
10/8 cals bike
10 TTB or hanging knee raises
10 hang power snatch  95/65  75/55  45/35

Rest 2:00

10 rounds
10/8 cals bike
10 pull ups
10 hang power cleans 115/85  95/65  75/55