01.09.2024

Strength
Block 4 concentric back squats
4 sets of 3 reps @ 65%
 
https://youtu.be/x3NPAxiMRPw?si=7ZBRxip837i94KDK
For pull ups today and here on out- work on the negative pull ups
Each rep today- do a 3 sec. negative.  If you can't hold a 3 sec, use one band to assist the negative.

 
WOD
"Bullard"
For Time
15-12-9
pull ups
deadlifts 225/155
30-24-18 
box jumps 24/20"

01.08.2024

 
Primer
shoulder focus- 3 sets
A. DB rows 15-12-9 increasing load
B. DB floor press x 10/side
C. DB Turkish sit ups x 10/side 


Strength
Shoulder Press
4 sets of 3 reps @ 78-80%


WOD
"Phillips"
2 rounds for time
500m row
25 power cleans 115/85
500m row
25 push jerks 115/85

01.06.2024

WOD
"The Whole Thing"
with a partner
60 rounds for time
5 wall balls 20/14
3 HSPU
1 power clean 185/125  155/105  135/95

01.05.2024

WOD
"Jackie"
1000m row
50 thrusters 45/35
30 pull ups


Strength
Block 4- concentric, reactive 
front squats
4 x 3 reps @65%

01.04.2024

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets 
 

Strength
8:00 EMOM
3 hang power snatch @55%

WOD
"Wrong Side of the Truck Bed"
14:00 AMRAP
5 power snatch  115/75  95/65 75/55
10 C2B pull ups or pull ups
15 burpee box jump overs 24/20"

01.03.2024

Strength
Deadlifts
4 x 3 with 3 second eccentric @ 65-70% 

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
"Tap Dancing"
5 rounds for time
3 sandbag to shoulder  150/100/70
8 TTB or hanging knee raises
6 sandbag squats 150/100/70
2 rope climbs or 4 up/downs

01.02.2024

Strength
strict press
5 x 2 reps @ 75-78%


WOD
"Skywalker"
Buy in: 5 wall walks
3 rounds 
12 V-ups or tuck ups
10/8 cals bike
6 power cleans 155/105  135/95  115/75
Buy out: 5 walll walks