09.13.2024

Strength
Every 2 minutes, for 12 minutes (6 sets of):
Hang Power Clean + Low Hang Power Clean
youtu.be/dew7i7D5Qaw
youtu.be/ii_rjKrKnhI

*Drop and reset, or hang on, your choice.

Set 1: 62.5%
Set 2: 67.5%
Set 3: 72.5%
Sets 4-6: 75+%

%'s off your 1RM power clean.
 
then...
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 58%
Set 2: 2 Front Squats @ 68%
Set 3: 1 Front Squat @ 78%
Set 4: 3 Front Squats @ 68%
Set 5: 2 Front Squats @ 78%
Set 6: 1 Front Squat @ 88%
 
 
 
WOD
"Flower Petals"
12:00 EMOM
10/8 cals bike
max burpee box jump overs 24/20" 

*you are allowed to take one minute off if you like
*score is total reps of burpee box jump overs

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