12.25.2023

Merry Christmas

at home wod

20' AMRAP

15 Butterfly Sit Ups

10 Jumping Squats

100M Shuttle Run

Goal: 9 rounds

12.23.2023

Primer 
8 x inchworm + push up
5 x Cuban presses with PVC or light plates 
20 x banded face pulls 
6 x each Y-T-W- prone no weight 
 
 
WOD
"Too Hot to Handle"
with a partner
24 rounds for time, you go I go
4 deadlifts 225/185
3 burpee box jump overs
2 wall walks
1 muscle up/C2B pull up or strict pull up

12.22.2023

Strength
Block 3
concentric front squats
4 sets of 3 @78%

looking for reactive squats
What are reactive squats (concentric squats)- every rep should start to resemble a red rubber ball slamming off a concrete floor.  How do you apply concentric means?- Train FAST!!

Reactive is defined as the ability to switch instantly from the eccentric to concentric phase of a dynamic movement.  All three phases of a movement should be completed as fast as possible.  Be explosive.
 
WOD
test set
10 for 10
10:00 AMRAP
135/95  95/65  75/55
2 power cleans
2 squat cleans
2 front squats
2 shoulder to overhead
2 bar facing burpees

12.21.2023

Strength
Deadlift accessories
Super Set- 3 rounds
A. T-bar row x 12 reps @20X1
B. posted RDLs x 10 each side holding a KB opposite the working leg @20X1
C. Cossack squats x 8 each side

WOD
"Ridin' Free"
For Time
100/80 cals on machine of choice
every 2:00 complete 8 TTB + 4 Dual DB deadlifts  50/35  35/20

12.20.2023

Mobility
All Posts • Instagram

1️⃣ Half kneeling PVC T spine rotation x 8 each side
2️⃣ Foam roller wall slide x 10 reps
3️⃣ Back to wall shoulder flexion x 10 reps
4️⃣ Prone PVC Y’s x 8 reps
5️⃣ Sidelying T spine rotation x 8 each side 



Strength
push press  Every 75 seconds
3 reps @70-75% x 5 sets 


25:00 EMOM
"Alright"
min 1- 10 alternating DB snatch
min 2- 8 box jump overs 
min 3- 12 lengths shuttle runs (25 feet)
min 4- 45 second gymnastics practice of your choice
min 5- rest

12.19.2023

Primer
https://www.instagram.com/p/CZxFi0JpjFw/
3 sets- build load
1. muscle clean into a squat x 3 reps + 1 jerk
2. clean from the power position x 3 reps + 1 jerk
 
 
 
WOD
"All Work, No Play"
15:00 AMRAP
8 deadlifts  95/65  75/55 45/35
8 hang squat cleans
8 shoulder to overhead
30 DUs or speed steps
then
5:00 to find max clean & jerk

12.18.2023

Strength
Block 3
concentric back squats
3 sets of 2 @85%
looking for reactive squats
What are reactive squats (concentric squats)- every rep should start to resemble a red rubber ball slamming off a concrete floor.  How do you apply concentric means?- Train FAST!!

Reactive is defined as the ability to switch instantly from the eccentric to concentric phase of a dynamic movement.  All three phases of a movement should be completed as fast as possible.  Be explosive.


WOD
Member of the Month- Sam
Every 75 seconds
4 bar facing burpees
1 snatch
start at 50%. Add 5% each round until failure