07.18.2024

Strength
Super Set x 3
A. 5 strict pull ups- add weight if you need the challenge
B. 10 ring rows or ring face pulls
C. 15 prone swimmers

3 sets
D. 20 banded hamstring curls @20X1
E. barbell snatch grip RDL x 6 @40X1
F. box jump x 6- at highest you are comfortable with



WOD
"Snatch-a-palooza"
5:00 EMOM
5 snatch
rest 1:00
5:00 EMOM
3 snatch
rest 1:00
5:00 EMOM
1 snatch
**add load each EMOM to find your max 5 rep, 3 rep and 1 rep snatch
**can be power or squat or a little of both

07.17.2024

WOD
"Flat Feet Redo+"
15:00 EMOM
min 1- 4 bar facing burpees + 8 deadlifts 135/95  115/75  95/65
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

at 16:00 complete 3 rounds for time
4 bar facing burpees
8 deadlifts 
6 HSPU
6 power cleans
8 TTB
4 push jerks

07.16.2024

Strength
Super set 3 rounds
A. Rear foot elevated split squats x 8/side @20X0
B. Barbell Z press x 8/side @20X0
C. Suitcase carry x 100 feet/arm- heavy
then
3 sets
D. landmine clean & press x 8/side  https://www.youtube.com/watch?v=bZRXZZXOEdQ
E. landmine twists x 8/side https://youtu.be/QDakeCOBdDE

WOD
"Buckle Up"
10:00 time cap
every break- barbell is put down, you bike 10/8 cals
4 rounds for time
5 front squats
5 shoulder to overhead
5 thrusters
115/75  95/65  75/55

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