02.28.2029

Static Clean Pull Unders
3 sets of 5 reps


Strength
Slow Pull Clean + Jerk. https://youtu.be/Bbs8izZ7yJg
6 sets
1: 2 reps @ 65%
2: 2 reps @ 70%
3-4: 1 rep @75%
5-6: 1 rep @80%

WOD
"Soft and Chewie"
5 rounds for time
6 hang power cleans 135/95. 115/75. 95/65
6 jerks 135/95. 115/75. 95/65
6 TTB or hanging knee raises

02.27.2024

Strength
3 sets
A.  20 reps walking lunges with weight in each hand
B. 10-15 push ups

3 sets
C. 10 each side calf raises @20X0
D. 8 each side DB push press @20X0

WOD
"Descend"
30-20-10 (load increases as reps decrease)
front squats  
500/425m row
40 double unders 

Weights
RX 95/65  135/95  185/125
INT  95/65   115/85  155/105
SC  75/55  95/65  115/85

02.26.2024

Skill Transfer
4 sets 
snatch press from the receiving position x 2 reps
tall snatch x 1 rep  https://youtu.be/UpDy-VNnUuo
rest 20-30 seconds
If sots press is difficult, try this modification  https://youtu.be/2Uo0XZF8afk

Strength
Slow Pull Snatch x 8 sets. https://youtu.be/Lb1micqaF-s
sets 1-3: 2 reps @60-70%
set 4-6: 2 reps @ 75-80%
set 7-8: 1 rep @ 80%

WOD
"Game Over"
For Time
3 sets of
12-9-6
cals bike (row 15-12-9)
5 burpee box jump overs 24/20"

02.17.2024

WOD
"3-2-1-Go!"
with a partner
split burpees however/you go, I go on the rounds
buy in:  50 burpees
50 rounds
3 deadlift 135/95  115/75  95/65
2 power cleans 135/95  115/75  95/65
1 jerk 135/95  115/75  95/65
Buy out: 50 burpees

02.16.2024

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)


WOD
"Dress You Up"
9:00 AMRAP
3-6-9-12...keep adding 3 reps until time expires
Shoulder to overhead  115/85  95/65  75/55
box jump overs 24/20"
TTB


Post WOD
2-3 sets
A. hollow hold x 20 seconds 
B. wall supported deadbugs x 10 each side
C. side plank x 20 seconds each side
Rest 1:00

02.15.2024

Strength
8:00 EMOM
1 hang power clean @75+% build load 
 
WOD
"Fair Catch"
For time
150 cals bike or row
every 2:00 complete 1 rep power clean  185/125 starting at 0:00.

02.14.2024

Strength
Every 2:00 for 6 sets
hang squat snatch @75%+

WOD
"Toby Keith"
20:00 AMRAP
50/40 cals row
40 DB snatch 50/35
30 bar facing burpees
30 thrusters 95/65
20 bar muscle ups or C2B pull ups
20 power snatch 95/65