workout of the day
08.20.2024
WOD
"I programmed this first"
10:00 time cap
For Time
30 thrusters 75/55
30 TTB
20 thrusters 75/55
20 pull ups
10 thrusters 75/55
10 bar muscle ups
WOD
"I programmed this first"
10:00 time cap
For Time
30 thrusters 75/55
30 TTB
20 thrusters 75/55
20 pull ups
10 thrusters 75/55
10 bar muscle ups
08.19.2024
not for time
4 rounds
30 DUs
12 alternating pistol squats or touchdown squats
Burgener warm up
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
Strength
Every 1:30 for 5 sets
Push Press x 1 rep @ 90%
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols
then
not for time
4 rounds
30 DUs
12 alternating pistol squats or touchdown squats
08.17.2024
WOD
"Weekend Warrior"
with a partner
35:00 AMRAP
1000m row
40 thrusters 95/65 75/55
30 C2B pull ups
20 power snatch 95/65 75/55
100 DUs
*split rep however
Coach led line drills
Burgener warm up for snatch- PVC
WOD
"Weekend Warrior"
with a partner
35:00 AMRAP
1000m row
40 thrusters 95/65 75/55
30 C2B pull ups
20 power snatch 95/65 75/55
100 DUs
*split rep however
08.16.2024
WOD
"Bestie"
14:00 AMRAP
5 clusters 155/105
6 sandbag over the box then get over
4 burpee over barbell
200m run
Strength
Front Squats
3 reps @75%
2 reps @82%
1 rep@ 85%
2 reps @82%
1 rep @88%-90%
2 sets of 2 reps @ 85%
WOD
"Bestie"
14:00 AMRAP
5 clusters 155/105
6 sandbag over the box then get over
4 burpee over barbell
200m run
08.15.2024
WOD
"Preparation"
10-9-8-7-6-5-4-3-2-1
TTB
200m run
then
2-4-6-8-8-6-4-2
push ups
150m row or 40 DUs
A. Gymnastics complex- rest as needed between sets2 sets
1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box x 2
TTB skills- one set
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet.
WOD
"Preparation"
10-9-8-7-6-5-4-3-2-1
TTB
200m run
then
2-4-6-8-8-6-4-2
push ups
150m row or 40 DUs
08.14.2024
WOD
Member of the Month- Alejandro
13:00 AMRAP
15/12 cals row
6 power cleans 155/105 135/95 115/75
9 pull ups or banded pull ups or ring rows
Strength
Deadlift
warm up sets 3 reps @ 50%, 60%, 70%, then 2 reps @ 75%, 80%
4 sets of 1 rep @88-90%
WOD
Member of the Month- Alejandro
13:00 AMRAP
15/12 cals row
6 power cleans 155/105 135/95 115/75
9 pull ups or banded pull ups or ring rows
08.13.2024
"Maximum Effort"
On a running clock
0-10:00
run 1 mile
max power clean & jerks 135/95
10-13:00 rest
13-20:00
run 800m
max power snatch 115/80
20-23:00 rest
23-27:00
run 400m
max thrusters 95/65
“Maximum Effort"
On a running clock
0-10:00
run 1 mile
max power clean & jerks 135/95
10-13:00 rest
13-20:00
run 800m
max power snatch 115/80
20-23:00 rest
23-27:00
run 400m
max thrusters 95/65