workout of the day
04.05.2024
WOD
"Long Conditioning"
Every 4:00 for 7 sets
15/12 cals bike or 18/14 cals row
20 KB swings- Russian 53/35
8/6 cals bike or 10/8 cals row
6 KB snatch each side 53/35
https://youtu.be/AR6E01ABoHk
Learn the KB snatch
1. work on single arm KB swing
2. add the high pull
3. half snatch- snatch on the way up and clean the way down
4. full snatch
WOD
"Long Conditioning"
Every 4:00 for 7 sets
15/12 cals bike or 18/14 cals row
20 KB swings- Russian 53/35
8/6 cals bike or 10/8 cals row
6 KB snatch each side 53/35
04.04.2024
WOD
"Grid Lock"
20:00 EMOM
every station you work for 45 seconds, transition for 15 seconds
station one: KB racked reverse lunges -pick moderate load
station two: TTB
station three: med ball lateral throws 14/12 or 10#
station four: small sled hand over hand pulls- add 2-3 plates on sleds
station five: rest
Strength
Bench press
4 sets of 6 reps
build load
WOD
"Grid Lock"
20:00 EMOM
every station you work for 45 seconds, transition for 15 seconds
station one: KB racked reverse lunges -pick moderate load
station two: TTB
station three: med ball lateral throws 14/12 or 10#
station four: small sled hand over hand pulls- add 2-3 plates on sleds
station five: rest
04.03.2024
WOD
"Cross Walk"
8:00 AMRAP
1,2,3,4,5...
wall walks or 25-50 feet handstand walk
10,20,30,40,50... x reps DUs or crossovers
Strength
Push Press x 8 sets
sets 1-2: 2 reps @ 65%
sets 3-4: 2 reps @70%
sets 5-6: 1 rep @ 75%- 80%
sets 7-8: 1 rep @ 80+%
Accessories: 3 sets
10 x alternating pistol squats or touchdown squats https://youtu.be/BtQ_S-XRP74
30 x lat pull downs
WOD
"Cross Walk"
8:00 AMRAP
1,2,3,4,5...
wall walks or 25-50 feet handstand walk
10,20,30,40,50... x reps DUs or crossovers
04.02.2024
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"
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
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)
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
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
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
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