workout of the day
1.20.2024
WOD
"Awfully Chipper"
Partner workout- split reps however
24:00 time cap
2 rounds
100 DUs
50 single arm DB S2OH
50 TTB or hanging knee raises
50 alternating DB snatch
50 C2B pull ups or pull ups or 20 negative pull ups (3 second descend)
50 DB step ups
100 DUs
RX 50/35 24/20" box
Int 35/20 24/20"
Sc 25/10 20/16"
WOD
"Awfully Chipper"
Partner workout- split reps however
24:00 time cap
2 rounds
100 DUs
50 single arm DB S2OH
50 TTB or hanging knee raises
50 alternating DB snatch
50 C2B pull ups or pull ups or 20 negative pull ups (3 second descend)
50 DB step ups
100 DUs
RX 50/35 24/20" box
Int 35/20 24/20"
Sc 25/10 20/16"
01.18.2024
WOD
"Putting a hat on a hat"
For Time
partition reps as you want
75 cals choice
20 wall walks
60 power cleans 135/95 115/80 95/65
Strength
8:00 EMOM
2 hang cleans (squat or power) @65-68%
WOD
"Putting a hat on a hat"
For Time
partition reps as you want
75 cals choice
20 wall walks
60 power cleans 135/95 115/80 95/65
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
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
WOD
"Karen"
150 wall balls for time 20/14
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%
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
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
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
"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