workout of the day
06.13.2024
WOD
"7 Rings"
7 rounds for time
8 DB bench press 50/35 35/20
50 DUs
rest 60 seconds
*record each split*
Strength
front squat complex
every 2:30 x 6 sets- build load starting at 55-60% max
1 front squat + 1 pause front squat (2-3 seconds) + 1 front squat
WOD
"7 Rings"
7 rounds for time
8 DB bench press 50/35 35/20
50 DUs
rest 60 seconds
*record each split*
06.12.2024
WOD
"Flat Feet"
20:00 EMOM
min 1- 4 bar facing burpees + 8 deadlifts 135/95
min 2- 6 HSPU (make them strict if you want) + 6 power cleans 135/95
min 3- 8 TTB + 4 push jerks 135/95
min 4- rest
Strength
2 hang cleans + clean
6 sets
set 1-2 @60%
set 3-4 @70%
set 5-6 @75-80%
WOD
"Flat Feet"
20:00 EMOM
min 1- 4 bar facing burpees + 8 deadlifts 135/95
min 2- 6 HSPU (make them strict if you want) + 6 power cleans 135/95
min 3- 8 TTB + 4 push jerks 135/95
min 4- rest
06.11.2024
WOD
"Waiting Room"
5 rounds for time
3 bar muscle ups or ring muscle ups/ C2B pull ups/ pull ups
6 thrusters 95/65 75/55
12 wall balls 20/14
Strength
Behind the Neck Jerk + Overhead Squat
Every 75 seconds for 7 sets
Set 1: 65% of 1RM Snatch
Set 2: 70% of 1RM Snatch
Set 3: 75% of 1RM Snatch
Set 4: 80% of 1RM Snatch
Set 5: 82% of 1RM Snatch
Set 6: 85% of 1RM Snatch
Set 7: 90% of 1RM Snatch
WOD
"Waiting Room"
5 rounds for time
3 bar muscle ups or ring muscle ups/ C2B pull ups/ pull ups
6 thrusters 95/65 75/55
12 wall balls 20/14
06.10.2024
"Congrats Max and Jenna!"
"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters
One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps
WOD
"Congrats Max and Jenna!"
"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters
One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps
Post WOD: conditioning for core
https://www.instagram.com/p/Bx7ctpeHRM0/
try this for 4 x 50feet
06.08.2024
WOD
"Care Bears"
You go, I go
20 rounds for time
1 Bear Complex 135/95 115/75 95/65
100m run
Bear= power clean + front squat + push press + back squat + push press
WOD
"Care Bears"
You go, I go
20 rounds for time
1 Bear Complex 135/95 115/75 95/65
100m run
Bear= power clean + front squat + push press + back squat + push press
06.07.2024
"Sweet but Psycho"
7 rounds for time
10/7 cals bike
1 rope climb- spice it up with legless
10 box jump overs 24/20"
10 TTB or hanging leg raises
Strength
Strict Press
10 sets of 2 reps @ 60-65%
WOD
"Sweet but Psycho"
7 rounds for time
10/7 cals bike
1 rope climb- spice it up with legless
10 box jump overs 24/20"
10 TTB or hanging leg raises
06.06.2024
Strength
back squats
5 sets of 3 reps @75%
WOD
"Titanium"
5 sets- record each split
2 wall walks or 25 feet handstand walk
8 shoulder to overhead 135/95 115/75 95/65
10 ring rows or ring dips
rest 1:30