workout of the day
03.12.2024
WOD
"One Too Many"
For Time 12:00 Cap
50 DUS
10 power snatch 95/65
21 TTB
50 DUs
10 power snatch 95/65
15 C2B pull ups
50 DUs
10 power snatch 95/65
9 bar muscle ups
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
**try heavier than last week**
If sots press is difficult, try this modification https://youtu.be/2Uo0XZF8afk
WOD
"One Too Many"
For Time 12:00 Cap
50 DUS
10 power snatch 95/65
21 TTB
50 DUs
10 power snatch 95/65
15 C2B pull ups
50 DUs
10 power snatch 95/65
9 bar muscle ups
03.11.2024
WOD
"Lane Change"
3 rounds for time
20 cals choice
100 feet overhead carry each side
100 feet suitcase carry each side
Strength
Deadlifts for heavy reps
5 sets of 2 @80%
Accessories
3 sets
A. 8-10 reps dips- bar/box or rings
B. 12-10-8- drop back set x T-bar row @30X1 https://www.youtube.com/watch?v=-4DgImN_G7o
pick a weight where you feel 7/10 RPE for the first three sets and then for the drop back set, take 20% off and do an AMRAP with no tempo. Have a goal of 12-15 reps.
WOD
"Lane Change"
3 rounds for time
20 cals choice
100 feet overhead carry each side
100 feet suitcase carry each side
03.08.2024
WOD
"Look, No Hands!"
30:00 EMOM
min 1- 12/10 cals row
min 2- 15 KB swings 53/35
min 3- 5 strict pull ups
min 4- 10/8 cals bike
min 5- 20 abmat sit ups
min 6- rest
Mobility
https://www.instagram.com/p/CWMEcP6sJS-/
1️⃣ Half kneeling PVC T spine rotation x 5 per side
2️⃣ Foam roller wall slide x 5 deep breaths
3️⃣ Back to wall shoulder flexion x 10 reps
4️⃣ Prone PVC Y’s x 10 reps
5️⃣ Sidelying T spine rotation x 5 per side
WOD
"Look, No Hands!"
30:00 EMOM
min 1- 12/10 cals row
min 2- 15 KB swings 53/35
min 3- 5 strict pull ups
min 4- 10/8 cals bike
min 5- 20 abmat sit ups
min 6- rest
03.07.2024
WOD part A
"Sit Still"
10:00 AMRAP
20/15 cals row
10 burpees over the rower
5 power snatch 115/85 95/65 75/55
WOD Part B
15:00 to build to a heavy complex
1 snatch
1 hang snatch
1 overhead squat
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
WOD part A
"Sit Still"
10:00 AMRAP
20/15 cals row
10 burpees over the rower
5 power snatch 115/85 95/65 75/55
WOD Part B
15:00 to build to a heavy complex
1 snatch
1 hang snatch
1 overhead squat
Core Finisher
3 sets
A. banded hip thrust clam shells x 10/side
B. weighted hanging knee raises x 10
C. weighted hanging tuck hold x 20 seconds
03.06.2024
WOD
"Look with your eyes, not your hands!"
Every 4:00 for 5 sets (you should be getting a long break between)
2 rope climbs
8 box jump overs 30/24"
4 thrusters 135/95
Strength
push press
5 sets of 2 reps @75-80%
WOD
"Look with your eyes, not your hands!"
Every 4:00 for 5 sets (you should be getting a long break between)
2 rope climbs
8 box jump overs 30/24"
4 thrusters 135/95
03.05.2024
WOD
"Are we there yet"
6 rounds for time
12 power cleans 95/65
9 TTB
6 front squats 95/65
3 C2B pullups
Strength
Front Squats
5 sets of 3 reps @65% rest about 90 seconds between sets
WOD
"Are we there yet"
6 rounds for time
12 power cleans 95/65
9 TTB
6 front squats 95/65
3 C2B pullups
03.04.2024
WOD
"What did I say?"
12:00 EMOM to work on weaknesses
min 1- movement 1
min 2- movement 2
movement 1= gymnastics drills or full movement
movement 2= cardio
15/12 cals row OR
12/9 cals bike OR
35 DUs
Strength
Deadlift for repetitions
1 set of 8 reps @70%
base all the deadlifts in this cycle on your training max which is 90% of your max
Accessories
3 sets
A. 25 banded lat pull downs
B. DB bench press x 8-10 reps @20X1
WOD
"What did I say?"
12:00 EMOM to work on weaknesses
min 1- movement 1
min 2- movement 2
movement 1= gymnastics drills or full movement
movement 2= cardio
15/12 cals row OR
12/9 cals bike OR
35 DUs