04.18.2024

Skills
Touchdown Squats
4 sets of 8-10/side


Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

warm up for gymnastics
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
"Bad Cheerleader"
10 Rounds for time
2 bar muscle up/C2B pull ups or pull ups
4 pistols (2/side)
6 hand release push ups

04.17.2024

Skill
Jumping Rope
Common Faults
1.The Star Gazer

• looking upwards

• landing flat-footed

• wide arms reaching back

2. The Shoulder Burner

• relying on muscle over technique

• stiff arms and wrists

• excessively long rope

3. The Oh Sh*t Jumper

•  erratic bounding (high knees)

• wild arm motion (big circles)

• success at any cost

4. The Piker

• muted hips reaching back

• locked knees/toes forward

• excessive arm use (reaching)
  

Work on jumping between two sets of boxes on either side of you.
Look down
Elbows back drill- squeeze your shoulder blades, hands to hips
 
Clean Warm Up
3 sets
3 reps tall clean
3 reps tall jerks
*work the drill Static Clean Pull Unders in some sets too  https://www.instagram.com/p/C3DBFDxPNvC/

 
WOD
"Super Size"
5 rounds for time
40 DUs or 15-20 attempts or 40 speed steps 
5 clusters* weight changes each round
RD1- 115/85
RD2- 135/95
RD3- 155/105
RD4- 175/125
RD5- 195/135

04.16.2024

Strength
Front Squats
5 sets of 3 reps @ 80%

WOD
"Teeter-Totter"
with a partner
10 rounds for time- each completing an entire round before switching
300m row
8 burpees over the erg
8 power snatches 95/65

04.15.2024

Strength
Deadlifts
1 x 6 reps @80%

Accessories
3 sets
A. bird dog rows x 8-10/arm
B. strict banded pull ups x 12-8-6-max out- change up the band strength
then...
 
wall walk + handstand push up work
One Set
10 Donkey Kicks
youtu.be/xHGMuzvRuzw
Rest 
 
then...
Option A:
Three sets, not for time, of:
1 Wall Walk + 3 Wall Facing Handstand Push-Ups

Option B:
Three sets, not for time, of:
1 Wall Walk + 1-3 Wall Facing Handstand Push-Ups (add a riser if needed)

Option C:
Three sets, not for time, of:
1 Wall Walk + 30 Second Nose to Wall Handstand Hold
 

 
WOD
Clean and Jerk time
take the rest of class to build to a heavy one rep C & J
 3 reps @65-70%
2 reps @ 70-75%
2 reps @ 75-80%
1 rep @ 80+% until failure

04.13.2024

 WOD
"Sink or Swim"
With a Partner..
AMRAP 12:
- 30 Calorie Row
- 20 Alternating DB Snatches 50/35  35/20
- 10 Synchro TTB or hanging leg raises

immediately into...

AMRAP 12:
- 30 Calorie Row
- 20 Power Cleans 185/125  155/105  115/75
- 10 Synchro Burpees

04.12.2024

Strength
Strict Press
5 sets of 5 reps@ 65+%


WOD
"Overdrive"
10:00 AMRAP
5 pull ups
10 push ups
15 overhead squats 95/65  75/55  45/35

04.11.2024

WOD
Conditioning
"The Wanderer"
Every 2:00 for 10 sets
6 power cleans 115/85  95/65  75/55
8 box jump overs 24/20
10 wall balls 20/14
*I would like you to get this done in 1:00-1:15 each round