07.15.2024

Strength
super set x 4
1. KB RDLs single leg x 8/side @ 20X0
2. Landmine hack squats x 8/side @30X0
3. Hollow hold 20-30 seconds
 
WOD
"Rearrange"
4 rounds
A. 15 KB American swings 53/35 
B. 15 box jumps 24/20"
C. 20/15 cals bike
D. 15 burpees
E. 15 wall balls 20/14
Rest 1:00 *record splits

Order by round
1- ABCDE
2- EDCBA
3- CDEAB
4- BAEDC
can you keep your rounds consistent even though the order changes?

07.06.2024

Jerk transfer skills- 3 reps each
behind the neck push press
behind the neck push jerk
behind the neck split jerk 
push press
push jerk
split jerk
 
Positional Work with empty barbell
1. high hang clean + push press x 3
2. hang clean + push jerk x 3
3. clean + split jerk x 3
 

WOD
"Slay"
4 rounds for time
split reps however
400m run together
30 hang power cleans 135/95  115/75  75/55
150 DUs or singles
30 push jerks 135/95  115/75  75/55

07.05.2024

Strength
Front Squats
3 reps @ 60-70%
2 reps @ 75%
1 rep @ 80%
2 reps @ 75%
1 rep @ 85%
2 sets of 8 reps 60%

WOD
"pull, pedal, push"
partition as you like
For Time
40 pull ups
60/45 cals choice
80 push ups
100m sled push (fence and back- divide of course)

07.04.2024 7,8, and 9am only

WOD
Bass Down Low- from Proving Grounds
Team of 2
goal is 30:00
100 DB snatch 50/35. 35/20
75 cals bike
50 box jump overs 24/20"
25 devil's press 50/35 35/20
50 box jump overs
75 cals bike
100 DB snatch

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