workout of the day
03.15.2024
WOD
"Tracks"
24:00 EMOM
min 1- 10 wall balls 30/20 20/14
min 2- 5 bar facing burpees + 5 power cleans 95/65 75/55
min 3- 10 TTB or hanging leg raises
Primer
2 sets
20 banded lat pull downs
5 air squats + 20 second deep squat hold
5 muscle cleans
WOD
"Tracks"
24:00 EMOM
min 1- 10 wall balls 30/20 20/14
min 2- 5 bar facing burpees + 5 power cleans 95/65 75/55
min 3- 10 TTB or hanging leg raises
03.14.2024
WOD
"Looking Back"
21-15-9
box jumps 24/20"
12-9-6
clean & jerks 135/95 115/75 95/65
Strength
Slow Pull Clean + Jerk x 8 sets
set 1-2 @70% for 2 reps
set 3-4 @75% for 2 reps
set 5-6 @80% for 1 rep
set 7-8 @82% for 1 rep
WOD
"Looking Back"
21-15-9
box jumps 24/20"
12-9-6
clean & jerks 135/95 115/75 95/65
03.13.2024
WOD
"Moving Forward"- not for time
1-2-3-4 Turkish get ups each side 50/35 35/20
2-4-6-8 Single arm devil's press each side 50/35 35/20
4-8-12-16 dual DB deadlifts 50/35 35/20
4-8-12-16 V-Ups
Strength
back squats
5 sets of 5 reps
set 1- 70%
set 2- 74%
set 3- 78%
sets 4-5 @78+%
WOD
"Moving Forward"- not for time
1-2-3-4 Turkish get ups each side 50/35 35/20
2-4-6-8 Single arm devil's press each side 50/35 35/20
4-8-12-16 dual DB deadlifts 50/35 35/20
4-8-12-16 V-Ups
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