12.08.2023

Strength
Block 2- isometric
Front squats
4 sets of 2 reps @80-82% with 2-3 second pause at the bottom


WOD
Test Set
3 rounds for time
15 power cleans 95/65  75/55 45/35
15 thrusters 95/65  75/55  45/35
7:00 time cap

12.07.2023

Strength
Snatches
6 sets of slow pull snatch x 1 rep @ 60+%
build over the course of the 6 sets


SKYFALL
25 Rounds for Time:
1 D-DB Power Snatch
2 D-DB Overhead Lunge
3 D-DB Push Press
Rx: 35|25#

12.06.2023

Primer
A. 3 sets of staggered stance barbell good mornings x 10 each side
B. Sumo deadlifts
warm up with 10 reps
12 reps @ 20X1  RPE 7/10
10 reps
8 reps 
set 4 is max reps at 10-15% less than last weight used @ 20X0

WOD
"Storm"
15:00 EMOM
min 1- 13/10 cals bike
min 2- 5 reps hang power clean  135/95
min 3- 8 reps single DB box step ups 24/20"  50/35

12.05.2023

Strength
Super Set -4 rounds
A. barbell hip thrusts x 15 reps @50% DL max
B. alternating DB bench press x 8 per arm


WOD
"Diane"
21-15-9
deadlifts 225/155
handstand push ups

Intermediate 
21-15-9
Deadlifts (155/105 lb)
Push-Ups 

Beginner
21-15-9
Deadlifts (95/65 lb)
Incline Push-Ups 

12.04.2023

Strength
Block 2- isometric back squats
5 sets of 3 reps @ 75% with a 3-4 second pause at the bottom




TTB drills:
A.  work on hollow body hold and arch hold for 3 sets of 10 seconds each
B.  Everyone show active hang on the rig
C. with a partner- one hangs actively and then swings into hollow and arch while the other places a hand in front by the belly and then in back.  The swinging person should pull back on the rig and touch the back to the hand and then come through so that the belly touches the other hand.

D. take a band and practice standing hollow lat pull downs.  Don't garb the band, just place the hands on the band.  Do a set of 30 reps and then do a set of 8 kip swings.


E. sit on the floor and with legs and feet together, perform a set of 10 leg lifts
(38) How To Do TOES TO BAR (TTB) | How to STRING BIGGER SETS! - YouTube



WOD
"Topper"
3 rounds each for time
25 DUs
25 KB swings 53/35
50 feet single KB or DB overhead walking lunges (25 feet right and 25 feet left arm up)
rest 90 seconds

11.25.2023 Partner WOD

 
 WOD
"100X"
AMRAP 30
Split Reps Evenly With A Partner..
100 Double Unders or 200 single unders
40 Overhead Squats 95/65. 75/55
30 Bar Facing Burpees
20 C2B pull ups or pull ups
10 Wall Walks

11.24.2023

WOD
Two Cheers for Thanksgiving
For Time
10 calories

2 clean & jerks 135/95  115/75  95/65
10 cals

3 burpee box jumps 24/20"
2 clean & jerks
10 cals

4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals

5 bar muscle ups
4 deadlifts 
3 burpee box jumps
2 clean & jerks
10 cals

6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat