11.08.2023

Strength
Deadlifts
8 reps @68%
6 reps@ 75%
4 reps@ 84%
2 reps @88-90%

WOD
"Pulled Over"
18:00 EMOM
min 1- 15/12 cals row
min 2- 8 burpee box jump overs  24/20"
min 3- 2 rope climbs

11.07.2023

Strength
DB bench
3 sets of 6-8 reps @ RPE 7/10
3 sets of 10-15 banded tricep push downs



WOD
"Cluster F*ck"
time cap 15:00
for time
10 clusters 95/65
10 bar facing burpees
8 clusters 115/80
8 bar facing burpees
6 clusters 135/95
6 bar facing burpees
4 clusters 155/105
4 bar facing burpees
2 clusters 175/120
2 bar facing burpees

11.06.2023

Block One Strength
back squats
eccentric phase
4 sets of 1 rep @50X1 at 82%


WOD
"Umbrella"
For Time
3 rounds
50' single DB overhead walking lunges (25 feet each arm)
8 C2B pull ups or 8 pull ups
immediately into
3 rounds
10 sumo deadlift high pulls  95/65  75/55 45/35
8 ring rows

11.04.2023. Team of 3

WOD
"Troopers"
Team of 3
30:00 AMRAP
30 wall balls 20/14
30 bench press 135/95. 115/75. 95/65
30 box jump overs 24/20"
30 DB snatch 50/35  35/20

11.03.2023

Strength
Push Press
6 sets of 2 reps @ 78-80%


WOD
"Gimme, Gimme, Gimme"
For Time
10-8-6-4-2
Clean & Jerk 135/95
TTB
then
20/18 cals bike
then 
5-4-3-2-1
Clean & jerk  155/105
strict pull ups
then
10/8 cals row

11.02.2023

Strength
Front squats
3 reps @ 70%
2 reps @ 75%
1 rep  @ 80%
1 rep  @ 85%
1 rep  @90%
1 rep  @90+%
*you should be resting 2-3 minutes between heavy singles
 
 
WOD
3 rounds not for time
12 KB/DB death march steps  50/35  35/20
100 feet front rack carry
12 KB/DB suitcase reverse lunges (one weight 6 steps each side)
100 feet farmer carry
12 KB/DB pull thrus in a tall plank
Rest 1:00

11.01.2023

Strength
Super set 3 rounds
Single leg Landmine RDLs x 8/side @20X1. https://youtu.be/_FggCDeGW4E
Landmine Cossacks x 8/side @20X1. https://youtu.be/PnBI0wLBZIg
 
Bar muscle up drills
https://youtube.com/shorts/1i_9pKGdavk?feature=share
https://youtube.com/shorts/5Hfj7axkFNc?feature=share
https://youtube.com/shorts/6TcIiHXBAjc?feature=share


WOD
"Nothing is Fine, I'm torn"
EMOM 24:00
min 1- 13/10 cals bike
min 2- 5 deadlifts + 5 box jumps  225/155  185/125  155/105     24/20"
min 3- 3 bar muscle ups/C2B pull ups/ ring dips