07.23.2024

Strength
Push press
11:00 EMOM
3 reps @70%

WOD
"Jump Around"
80 Box Jumps for time  30/24"
starting at 0:00 and every minute after
3 devil's press 50/35s
Time Cap 15:00

07.22.2024

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
Power cleans
warm up 2 sets of 2 reps 40%, 50%
work 6 sets of 1 rep
 60%, 65%, 70%, 75%, 80%, 80%

WOD
"Nancy"- CrossFit benchmark
5 Rounds For Time
400m run
15 overhead squats 95/65

07.20.2024

WOD
"Biker Gang"
Team of 2
10 rounds for time
8 synchronized line facing burpees
15 cals bike
10 C2B pull ups
10 synchronized alternating DB snatch 50/35  35/20
*you can divide cals and reps of pull ups*

07.19.2024

Every minute, on the minute, for 9 minutes
Station 1: 10-14 Wall Facing Single Leg Thigh Taps (5-7/side) -scale to feet on box in pike position, shifting weight and lifting hands off the floor to touch thighs
youtube.com/watch?v=HpBdskVlDPQ
Station 2: 30 Plank Position Shoulder Taps (15/side)
youtube.com/watch?v=cig93EQoeOA
Station 3: 5-6 Back to Wall Donkey Kicks
youtube.com/watch?v=yTqwsG79524

WOD

"Berserk"

5 rounds for time

100m run

10 Clean & Jerks 95/65  75/55

immediately into

5 rounds for time

100m run

10 pull ups

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