07.03.2024

WOD
"Cardio-B"
every 8:00 x 5 sets (second group of people start at 4:00 on the clock) (44:00 total for class)
Row 500/425m
12 burpees over the erg
400m run

07.02.2024

Strength
Deadlifts 
warm up sets 2 x4 reps @ 50% and 58-60%
4 sets of 4 reps
65%-70%-75%-80%


WOD
"Why so many"
12:00 running clock
Buy In: 200 DUs
in remaining time AMRAP
1 bar muscle up or C2B pull up or pull up
1 bodyweight or 75% bodyweight front squat
*add 1 rep to each movement each round*

07.01.2024

Jerk Transfer Skills with barbell
3 x push press behind the back
3 x push jerk behind the back
3 x split jerk behind the back 
3 x push press
3 x push jerk
3 x split jerk


Tips for split jerks
dip= straight, smooth and short
drive= up, thru, under- stack body, punch body through like a plate of glass
footwork
1. weight on heel of front foot
2. vertical shin
3. upright torso
4. back knee bent
5. weight on ball of back foot

 
 
Strength
Eight sets of:
*Paused Split Jerk + Split Jerk
Rest 1-2 minutes between sets

*Start at 65% and build to today's heavy/quality.
*Pause for 2 seconds in the dip before the first jerk. No pause during the second jerk.
 
WOD
"Delicious"
14:00 AMRAP
5 power cleans 135/95
4 front rack reverse lunges 135/95
3 shoulder to overhead 135/95
200m run

06.29.2024 Hero WOD

WOD
Hero DVB
with a partner- run together with med ball
split rounds by a you go, I go style
For Time
1 mile Run with medicine ball (20/14 lb)

Then 8 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)

Then, 800 meter Run with medicine ball (20/14 lb)

Then 4 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)

Then, 400 meter Run with medicine ball (20/14 lb)

Then 2 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)

Background: Dedicated to Officer David Vanbuskirk, 36, of Henderson, Nevada, who was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

06.28.2024

Strength
Front squat 1 1/4 
4 sets of 3 reps @ 65-70%

WOD
"Single Load"
For Time
DB step ups -single weight 50/35  35/20
24-18-12-6 total steps
Abmat sit ups with DB at chest  50/35  35/20
12-9-6-3
DB overhead walking lunges- single weight 50/35  35/20
24-18-12-6

06.27.2024

Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under) 
 
Strength
Every 1:30 for 6 sets
power clean + hang clean 
start at your 65% and build with good form- you can take percentage from the power clean
Your hang clean should be squat!


WOD 
"On My Way Over"
with a partner- waterfall style
8 rounds for time (4 rounds each) 
Row 20/15 cals
10 box get overs 48/40"
one person starts the row, the other rests until that person is done rowing.  You can start on the rower as your partner starts on the get overs.  You can never pass your partner.

06.26.2024

Mobility
Banded goblet marches- stay tall and upright at the top
3 sets of 30 seconds work, 30 seconds rest

https://www.instagram.com/p/C14y-dCLe-D/ 
 
 
 
Trinity's Graduation WOD
For Time
Buy in: 20 DUs unbroken for RX
 
4 rounds
5 clusters -heavy (around 70% of your clean and jerk max)
7 burpee box jump overs 24/20"
10 DB snatch 70/50  50/35 
200m run

Cash out: 24 TTB 

Accessories if time
15-10-5-10-15
ring rows
back extensions (supermans)