02.05.2024

Strength
3 sets
A. back supported pronated DB strict press x 8-10 reps @20X1
B. band assisted push ups x 10 slow  https://youtu.be/CT8_W3bh-EE?si=MD58A_mafcaggf06 OR perform push ups with a band for extra resistance.  https://youtu.be/cOFwFzzLFWw?si=CYEvJg6fT25-HyWN
C. wall facing handstand hold x 20-30 seconds

 
 
https://www.instagram.com/p/C2pu9gcxXOd/
 
handstand wall facing push ups- progressions
1. start with strong push ups from the floor x 10 reps
2. piked from the floor x 10 reps
3. start with feet on the box at 16" and move up to 30" with good form -complete 5 at each box height
4. angle change facing the wall and then finally strict HSPU wall facing 
 
WOD
work on the row
this is not for time or distance, this is for technique
4:00 row @ 18-22 strokes per minute (sPM)
rest while another person rows
3:00 row @ 22-25 sPM
rest while another person rows
2:00 row @25-28 sPM
rest 
1:00 row @28-32 sPM
 


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

02.03.2024

Primer
2 sets
10 steps DB death march
25 feet pogos forward and backwards
15 seconds each hollow body hold + arch hold on rig
 
 
 
WOD
"Put your back into it"
partners 
20 rounds for time
25 DUs or 50 singles
5 deadlifts  225/155  185/135  155/105
2 bar muscle ups or 3 C2B pull ups/pullups- you can work on 2 negative pull ups

02.02.2024

Front squats @ 35% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 7seconds or 15 seconds
(longer time is for our endurance athletes)

 
 
Clean Work
10:00 EMOM
2 hang power cleans @70-72%

WOD
Grace
30 Clean and jerks  135/95

02.01.2024

Strength
Strict Press  7:00 EMOM
1 rep @80%


Strength part 2
Super set x 3 rounds
A.  Arnold's press x 8 per side @20X1
B.  DB chainsaw row x 8 per side @20X1
C.  Hand over hand sled pull x 50 feet (rope = 10 feet)


WOD
"Fast Four"
4 rounds each for time
DB bench press x 12 reps  50/35  40/30  35/20
walking lunges x 100 feet (25 feet increments) - body weight
TTB x 12 reps  or hanging knee raises
Rest 1:00 

01.27.2024

"Reacher"
with a partner, you go I go
25:00 AMRAP
8 TTB
6 lateral burpees over the bar
4 power clean and jerks  185/125  155/105  115/75

01.26.2024

Primer
3 sets
4-6 KB halos
8-12/side choppers 
12-18/direction around the world
1:00 rest


WOD
"LFG 2.0"
for time
24/20 cals bike
12 thrusters
18/15 cals bike
9 thrusters
12/10 cals bike
6 thrusters
 
RX 135/95
INT/Masters 45-54 - 115/75
SC/Masters 55-70+ - 95/65
 
Post WOD
Pull up negative time or the accessories OR weighted pull ups OR strict chest to bar pull ups
 
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

01.25.2024

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