09.12.2024

Strength
Super Set x 3
A. 8 per side RFESS @20X1
B. 10 per side MB lateral throws
then
Super Set x 3
C. 5 per side Landmine Hack squats @30X0  https://youtu.be/MdYqhUKWLIE
D. 20-30 second hollow hold



WOD
"Dead Stop"
4 rounds for time
Run 600m
*5 deadlifts 225/155  165/115  155/105
*add 5 reps each round to the deadlifts
*or do power cleans if you are doing the Classic on Saturday 115/80 95/65  75/55

09.11.2024

WOD
"Long Haul"
32:00 EMOM
min 1-2:  30/24 cals row
min 3: 5 box jumps 30/24" + 10 DB bench press 50/35  35/20
min 4-5: 24/18 cals bike
min 6: 10 ground to overhead or hang power snatch 95/65  75/55
min 7: 20 sit ups
min 8: 3 rope climbs
 
have people start at minute 1/2 OR minute 4/5 OR minute 6 OR minute 7

09.09.2024

Strength
Super Set x 3
A. hamstring banded curls x 15   https://youtu.be/yJMdgnhtKgI
B. DB high pulls x 10/side @20x1

Super Set x 3
C. Landmine RDLs x 10/side @20X1
D. banded hollow lat pull downs x 12-15 reps


WOD
"Slinging"
Every 5:00 x 3 sets
400m run
2 strict pull ups
4 TTB
25 DUs

09.10.2024

WOD
"Snatch This Up!"
By round snatch load: 60-65-70%  OR 65-70-75%

3 SETS at moderate effort -record each set for time and load-
300m Row
3 Snatches
200m Row
2 Snatches
100m Row
1 Snatch
*snatch can be power or squat
Rest 3min in-between Sets

08.31.2024

‘Magnificent 1.5 Mile’ - with a partner
For Time:
- 800m Run together
- 40 DB Box Step-Ups 50/35  35/20
- 30 TTB or hanging knee raises
- 800m Run together
- 30 DB Box Step-Ups 50/35  35/20
- 20 C2B or pull ups or ring rows
- 800m Run together
- 20 DB Box Step-Ups 50/35  35/20
- 10 BMU or C2B pull ups or pull ups

dual DBs

08.30.2024

Strict handstand push ups skills
1. seated plate presses overhead- get the head through- lock out arms
2. wall facing handstand hold  x 20 seconds- press through the arms
3. back to wall handstand hold
4. wall facing handstand push up- to an abmat

Mobility for deadlifts 
1. 5 downdog to tall plank 
2. 10 each direction leg swings (forward/backward, side to side) 
3. 5 each side knee hug to chest out to a Cossack squat
 
 
WOD
"Fight NIght"
Every 5:00 x 5 sets
6 shuttle runs (each run=25 feet)
12 alternating DB snatch 50/35  35/20
15/12 cals row
10 deadlifts 185/125  155/105   135/95

08.29.2024

 Strength- super set 3 sets
A. Barbell sumo deadlifts x 8 reps @ RPE 6-7/10
B. RFESS x 12/side, 10/side, 8/side -add weight each set
C. Turkish sit ups x 12/side, 10/side, 8/side- add weight each set

WOD
"Saucy"
For Time
20 cals on machine of choice
2 sandbag cleans 150/100/70
15 cals
4 sandbag cleans
10 cals
6 sandbag cleans
5 cals
8 sandbag cleans
 
 
 
 
Shoulder Finisher
 
https://www.instagram.com/p/C-s03BEIWNw/
Grab a light plate & go for unbroken rounds

2-3 ROUNDS
10 Plate front raises
20 Plate Steering Wheels (10 per side)
20 Plate around the world (10 per side)
Rest 2min in-between rounds