04.02.2024

Strength
front squats
5 sets of 3 reps @ 75%


Bar muscle up drills
https://www.instagram.com/p/C40NNR8uchc/
 
jump from a box- done correctly with straight arms
https://www.instagram.com/p/C4oUuNoR7WM/ 
 
hips behind the bar drill
https://www.instagram.com/p/C4lzxucRqsu/ 
 
low racked banded muscle up drill- don't use the bands on the rig to BMU
https://www.instagram.com/p/C4ihCOPuF9B/
 
Chest to bar drills  https://www.instagram.com/p/C4qREpzurIk/
1. banded PVC pull around the chest while seated
2. jumping low chest to bar pull ups
3. banded chest to bar pull ups
 

WOD
"Shake a Leg"
13:00 AMRAP
5 BMU or C2B pull ups or banded C2B
7 hang power cleans 135/95
9 deadlifts 135/95
11 box jump overs 24/20"

04.01.2024

Strength
Deadlifts
3 sets of 2 reps @85%
training max of 90%

Accessories- 3 sets
A. Barbell Z-press x 8-10 reps @20X1   https://youtu.be/D73Oy2m-Uoc
B. 3-5 handstand push ups negatives- use 3 or more seconds to descend
C. 5-7 piked handstand push ups or strict HSPU or regular push ups

WOD
"Presto"
4 rounds for time
200 feet shuttle runs (25' each length)
5 reps shoulder to overhead* 115/85  95/65  75/55
5 reps V-Ups or tuck ups*
add 5 reps to the S2OH and V-ups each round (5, 10, 15, 20)

03.30.2024 Partner WOd

WOD
"Power Rangers"
Team of 2 
every 4:00 until 100 power cleans 
500m row
30 wall balls 20/14
max power cleans 135/95  115/75. 95/65
one work, one rest

03.29.2024

Primer
2 sets
100 feet dual KB overhead carry
100 feet each side KB bottom up carry 
20 banded face pulls
 
Strength
8 sets of strict press + push press
build load and record

WOD
"Counting Down"
For Time
1000m/800m row
30 power snatch 95/65. 75/55. 45/35
20 burpee box jump overs 24/20"
10 strict pull ups

03.28.2024

Strength
Clean & Jerk
Every 1:30 for 10 sets
Sets 1-3:   2 reps @ 60-70%
Sets 4-6:   1 rep  @75-80%
Sets 7-10: 1 rep @85+%
 
WOD
"Good, Great, Unstoppable"  
5 sets
2:00 work, 1:00 rest
pick up where you left off
8 TTB or hanging leg raises
6 deadlifts  135/95
4 clean & jerks 135/95
2 front squats 135/95

03.27.2024

Strength 
Front Squats
5 sets of 4 reps 
set 1 @72%
set 2 @76%
set 3 @76-79%
sets 4-5 @80%


WOD
"Triple Threat"
10 rounds for time
5 wall balls 20/14
3 power cleans  155/105
1 ring muscle up or 2 C2B pull ups or 1 strict pull up

03.26.2024

Strength
Skill transfer
4 sets of 
2 reps snatch press from the receiving position
1 rep drop snatch

Every 1:30 for 8 sets
Snatch
set 1-3 @60-70%
set 4-5 @75-80%
set 6-8 @80+%

WOD
"Single Cycle"
9:00 EMOM
min 1- 12/9 cals bike
min 2- 6 hang power snatch 95/65  75/55  55/45
min 3- 3 wall walks
 
then..
9:00 EMOM
min 1- 14/11 cals row
min 2- 6 hang power cleans 135/95  95/65  75/55
min 3- 8 HSPU