01.17.2024

WOD
"Conceal and Carry"
8 rounds for time
25 double unders or 50 singles
2 ring muscle ups or 4 C2B pull ups or 4 pull up negatives
6 alternating pistols or 10 air squats
 
Core Finisher- if time remains
2-3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds

01.16.2024

Strength
10:00 EMOM
1 hang power snatch @ 75%

WOD
"Karen"
150 wall balls for time  20/14

Post WOD
strict pull ups
A. 3 sets of 15 seconds hollow body hold on the floor and then on the rig
B. 2 x 8 reps hollow body hold + scap pull up
C. work on your pull up negative seconds
D. Accessories for pull ups- more hollow holds or inverted rows, or banded pull downs

01.15.2024

Strength- Super Set 
4 rounds
A. Rack deadlifts x 6 reps @65,70,75,80% of max DL   https://youtu.be/6CJmYdgpHEg
B. Banded seated rows x 10 reps  https://youtu.be/oiP_S1jwHvE
C. Overhead DB tricep extension x 8-10 reps https://youtu.be/4--u52sHZPs

Strength
Block 4- concentric
back squats
4 sets of 5 reps @ 75%

Extra work
Do you pull up negative work or another gymnastics skill
 Accessories - ski erg, slam balls, single arm DB rows

1.07.2024

Swim WOD Sunday

9am 6545 Flying Cloud Drive. Eden Prairie. Meet on the pool deck upstairs from the main entrance.

5 Rounds for time

100 yard swim

10 swings- single DB

5 Hang Power Cleans-dual DBs

5 Front Squats-dual DBs
5 L arm DB snatch
5 R arm DB snatch

01.13.2024

"Tonga"
14 rounds for time
with a partner- you go I go by movement
7 deadlifts
7 hang power cleans
7 thrusters
7 TTB
135/95  115/75  95/65

01.12.2024

Strength
8:00 EMOM
odd mins- 3 hang squat cleans
even mins- 1 push jerk + 1 split jerk
50%, 54%, 58%, 62%

9:00 EMOM
1 rep clean & jerk
72%-76%-80%
76%-80%- 84%
80%-84%-88%

WOD
Teresa's List 2.0
*last time we did this, we had TTB every minute
for time
50 burpee box jump overs 30/24"
E2MOM 30 double unders

01.11.2024

Strength
Block 4- concentric, reactive 
front squats
4 sets of 5 reps @ 75%
 
**between sets of squats or right after all sets- complete one round of
https://www.instagram.com/p/ChJHBOIg54M/ 
A. 10 reps plate Turkish sit ups- focus on pressing tall
B. 5 each side DB windmills- focus on shoulder stability
C. 5-8 reps hollow plank sliders- focus on rigid body lines- use the yellow scooters or the rower seat
 
WOD
"Smith"
4 rounds
3:00 ON
1:00 OFF
pick up where you left off
5 HSPU
10 KB swings 72/53
15 air squats