01.25.2024

front squats @25% x 4 sets * record reps for each set*
as many reps in 10 seconds or 17 seconds
(longer is for our endurance athletes)

Deadlifts
4 x 3 reps
3 second hold on the way up- just below the knee
@55%-65%-70%-72%

WOD 
"Quarters Like" 
9 front squats 185/135. 155/105  115/75
4 x 25' handstand walk  or 6 x 25' scooter walk  
15 front squats 155/105  115/75. 95/65
15 HSPU or piked on a box
21 front squats  95/65 75/55 45/35
21 hand release push ups

01.24.2024

Strength
3:00 EMOM
muscle snatch from the power (pocket) position x 2 reps

5:00 EMOM
2 hang power snatch @ 70%



WOD
"Dog Fight"
 5 rounds for time
5 sandbag cleans 150/100/70
5 sandbag squats
5 sprawl burpee on top of the sandbag rotating around bag
100 feet sandbag bear hug carry
 
Post wod
Pull up negative time or the accessories
 
1. hollow body hold on floor and then on rig
Complete 3 sets of 15 seconds hollow body hold

2.. Hollow body hold + scap pull up
Complete 3 sets of 3 hollow body hold + scap pull up

01.23.2024

back squats @ 35% x 4 sets  *record each set of reps*
as many reps in 7 seconds or 15 seconds
(longer time is for our endurance athletes)


WOD
"Pulling Weight"
For Time
1,2,3,4,5,6,7,8,9,10
box get overs 48/40"
burpee pull ups or burpee to target

01.22.2024

Strength- 3 sets
A.  curtsy squats x 10 per side- moderately heavy  https://youtu.be/J_pRaGTXcNM
B.  Cossack squats x 8 each side- stay on one side for entire 8 @21X1
C.  banded hamstring curls x 15 (orange or black band)  https://youtu.be/yJMdgnhtKgI


WOD
from Comp Train
"Threw it on the Ground"
4 rounds for time
30/24 cals row
20 box jumps 24/20"
10 power cleans 155/105  115/85  95/65

01.19.2024

Strength
Block 4- concentric - reactive 
front squats
4 sets of 3 reps @ 65%

WOD
"White Horse"
Accumulate 8 rounds
4:00 work 2:00 rest
5 shoulder to overhead
10 deadlifts
15 box jumps
115/80  95/65  75/55
 
Post WOD
work on the negative pull up volume for this week

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"

01.18.2024

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