05.14.2024

Primer- each exercise 6 reps
Rotational and warm ups • Instagram
1. Lateral Squat to Rotation staying deep in the hips as you drift side to side.
2. Figure Four Contours staying as upright as you can challenging the hips to contour around the ground.
3. Spine Rotations from a wide straddle.
4. Ankle to Hamstring reach getting long overhead.
5. Glute Mobilizations staying square to the ground.


WOD
"Scarlet"
24:00 EMOM
min 1- row 12/8 cals
min 2- 30 DUs + 4 burpee over bar
min 3- 4 deadlifts 185/125  155/105  115/85  + 5 box jumps 24/20"
min 4- rest
 

05.13.2024

Strength
A. snatch drop  4 sets of 2 reps
B. high hang snatch
set 1-3: 2 reps @ 60-70%
set 4-6: 1 rep @ 75%
set 7-8: 1 rep @ 75+%
 
WOD
"Ruby"
10 thrusters 95/65  75/55  45/35
10 HSPU
10 thrusters
10 C2B pull ups
8 thrusters
8 HSPU
8 thrusters
8 C2B pull ups
6 thrusters
6 HSPU
6 thrusters
6 C2B pull ups

05.11.2024

WOD
"2Pac"
with a partner
24 rounds for time
2 sandbag over the shoulder 150/100/70
4 sandbag squats -bearhug
2 wall walks
you go, I go by round

05.10.2024

Clean Position Work
1. 3 position clean- high hang, hang, floor- complete 3 sets (light load)
2. 2 position clean- hang and floor- complete 3 sets (moderate load)
3. power clean- complete 2-3 sets

WOD
"Nostalgic"
For time
4 rounds
200m run
12 power cleans 95/65. 75/55. 55/45

3 rounds
400m run
10 power cleans 135/95. 95/65. 75/55

2 rounds 
800m run
8 power cleans 155/105. 135/95. 95/65

05.09.2024

Strength
Behind the neck push press + behind the neck push jerk
6 sets to build load- watch how you put the bar back on your neck!

WOD
"Review"
Buy In: 25 KB swings 53/35
3 rounds
30 double unders or speed steps
10 push ups
5 burpee box jump overs 30/24
Cash Out: 25 KB swings 53/35

05.08.2024

Strength
Back Squats
5 sets of 3 reps @70%
immediately following the back squats, complete
3 sets of 10 each side back rack split squats 


WOD
"Licensed to Ill"
10 rounds for time
5/4 cals bike
5 wall balls
5 TTB

05.07.2024

Strength
A. 4 sets of snatch push press x 2 reps
B. high hang snatch 
set 1-3: 2 reps @ 55-65%
set 4-6: 2 reps @65-70%
set 7-8: 1 rep @ 70+%

WOD
"White Lightning"
4 rounds for time
400m run
10 DB push press 50/35  35/20
50 feet DB front rack walking lunges. 50/35. 35/20