08.12.2024

3 sets for Quality
Romanian Deadlift x 8 reps @40-50% DL max
Sled Push x 25m- add two plates to sled
Turkish Get Up x 2/side  50/35  35/20
Tire Flips x 4 reps


3 Sets For Quality:
- 10 DB Suitcase Deadlifts R Side 50/35
- 100' DB Suitcase Carry R Side 50/35
- 10 DB Suitcase Deadlifts L Side 50/35
- 100' DB Suitcase Carry L Side 50/35
- 45-60 Second Forearm Plank

08.10.2024

Mobility- 4 reps each side
https://www.instagram.com/p/C1cdYturBfc/?img_index=1
1. Lateral Squat to Rotation staying deep in the hips as you drift side to side.
2. Figure Four Contours staying as upright as you can challenging the hips to contour around the ground.
3. Spine Rotations from a wide straddle.
4. Ankle to Hamstring reach getting long overhead.
5. Glute Mobilizations staying square to the ground.




WOD
"Regan Smith"
For Time with a partner
100 cals bike
25 synchro front squats  115/85. 95/65. 75/55
400m run together
200m sandbag carry 150/100/70
400m run together
25 synchro shoulder to overhead 115/85  95/65. 75/55
100 cals row
 
reps can be split up however except for the running and the synchro

08.09.2024

Strength
A. drop snatch 4 x 2-3 reps light
B. snatch balance 4 x 1-2 reps build load
C. hang squat snatch every 1:00 for 8:00
complete one hang squat snatch starting at your 60% and building

WOD
"Katie Ledecky"
4 rounds for time
15 DUs
12 hang power snatch 115/75. 95/65. 75/55
9 wall facing HSPU or piked hspu off box or floor

08.08.2024

Strength
Every 1:15 for 8 sets
2 reps push press @ 80%



WOD
"Caleb Dressel"
for time
partition however
DB walking lunges- 2 DBs in farmer carry- x 80 reps  50/35. 35/20
TTB x 60 reps
Burpee box jump overs x 40 reps  24/20"

08.07.2024

WOD
"Jamal Mitchell" hero wod
you can wear a vest if you like
Buy In:  
48 wall balls 20/14
10 MB ground to overhead
then
3 rounds
5 deadlifts 275/185. 225/155. 185/135
30 DB hang power snatch 50/35. 35/20
24 burpees over DB
then
Cash Out:
36 wall balls

Badge 4819
3 children
EOW: 5/30/24
Age: 36

08.06.2024

Strength
Front squats
3 reps @75%
2 reps @82%
1 rep@ 85%
2 reps @82%
1 rep @88%-90%
2 sets of 4 reps @78-80%




WOD
"Gretchen Walsh"
4 rounds each for time
1 rope climb
3 bar muscle ups
5 thrusters
rest walk 200m
*each round the thruster weight changes
95/65
115/75
135/95
155/105

08.05.2024

 https://www.instagram.com/p/C-FlzFXPJQJ/
Strength
Push Jerk or Split Jerk
every 1:15 for 8 sets
set 1-3: 2-3 reps@60-70%
set 4-6 :1-2 reps@75-80%
set 7-8 :1 rep@80+%

WOD
"Ryan Murphy"
for time
10 clean & jerk 185/125
8 clean & jerk 165/115
6 clean & jerk 155/105
4 clean & jerk 135/95
2 clean & jerk 115/85
rest 60 seconds between sets