01.01.2024

Strength

Block 4- concentric, reactive

back squats

4 x 5 reps @75%

Happy New Year 2024!

For Time
10 deadlifts
9 power cleans
8 power snatches
27 Toes to bar - sub hanging knee raises
95/65  75/55  45/35

And then,
8 deadlifts
7 power cleans
6 power snatches
21 Pull ups - sub ring rows
115/75  95/65  65/45

And then,

6 deadlifts
5 power cleans
4 power snatches
15 Chest to bar - sub pull ups- banded

 135/95  115/75  75/55

And then,
4 deadlifts
3 power cleans
2 power snatches
9 Bar muscle ups- sub strict pull ups or ring dips

155/105 135/95 95/65

12.31.2023

SWIM WOD

6545 Flying Cloud Drive

Eden Prairie

9am Meet on deck. Pool is upstairs from the main entrance

12.30.2023

WOD
"Brooks"
with a partner
complete 3 rounds for time
10 power snatch 135/95  115/75  95/65
20 power clean & jerk 135/95  115/75  95/65
8 muscle ups
1000m row
split reps however you like

12.29.2023

Strength
Deadlifts
4 sets of 10 reps
55%-60%-65%-70% if that gets too heavy drop down the starting % to 50.


WOD
"Slaton"

Test Set
3:00 AMRAP
max burpee pull ups
rest 3:00
3:00 AMRAP
4 power cleans 115/85
4 thrusters 115/85
rest 3:00
3:00 AMRAP
5 burpee pull ups
4 power cleans  115/85
3 thrusters 115/85

12.28.2023

Strength
concentric front squats
3 sets of 2 reps @85%



Primer
TTB skills
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet. 




WOD
"Ford"
with a partner
complete 12 rounds (6 of each movement)
one person 100 feet HEAVY farmer carry (25 feet sections)
one person rows 15/12 cals

12.27.2023

Mobility
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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
 
 
 
Primer
handstand skills
10-8-6-4-2
handstand marching x 2 
push ups

WOD
20:00 EMOM
"Owens"
min 1- single arm DB push press x 10 each side
min 2- single DB overhead walking lunges x 25 feet each arm
min 3- single DB alternating devil's press x 5 each side
min 4- bike cals 10/8

12.26.2023

Strength
Block 3- concentric 
back squats
4 x 3 reps @ 78%
looking for speed at all parts of the squat

WOD
"Clark"
For Time
30 deadlifts  135/95
30 power cleans 115/75
30 power snatch 95/65