10.15.2024

Strength
Deadlift
Set 1: 5 reps @ 55%
Set 2: 5 reps @ 60%
Sets 3, 4 and 5: 5 reps @ 65-70%
Rest 2 minutes between all sets.

*No touch and go.

WOD
"Maxx Crosby"
5 rounds for time
10 box jump overs 24/20"
5 power cleans 185/125  155/105  115/75
5 push jerks
*masters 45+ use 155/105

10.14.2024

Every 90 seconds for 6 sets
2 Position Snatch (mid hang, 2"" below the knee)
youtu.be/SX_0WEZYbaI
youtu.be/ZJxwRfQ-TBo

Set 1: 70%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Sets 5-6 79+%

Strength
Back Squat Eccentrics
4 sets of 1 rep@ 50X1 at 80%

WOD
"T.J. Watt"
8:00 AMRAP
20 DUs 
1 devil's press 50/35s
*add one rep devil's press each round

10.12.2024 The gritty 5k

The Gritty 5K
For Time
1k Run
1k Row
1k Run
30 cals Bike
1k Run
50 wall balls  20/14# or 14/10#
1k Run
then 
5 rounds
50 feet single arm DB suitcase carry + 10 DB snatch. 50/35. 35/20
Then
20 box get overs

1k Run 

10.11.2024

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 x 20 seconds 

Skill Work
10:00 EMOM
odd- 8 donkey kicks -back to wall
even- 6 DB OH walking lunges  50/35


WOD
"Davante Adams"
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run
*Clean & Jerk*

*Set 1-2: 3 reps @ 60%
*Set 3-4: 3 reps @ 65%
*Set 5-6: 2 reps @ 70%
*Set 7-8: 2 reps @ 75%
*Set 9-10: 1 rep @ 80%

Please record times and make note of the loads used for this portion of the workout.

10.10.2024

Strength
block two- eccentric 
front squats
4 sets of 1 rep @50X1 at 80%

WOD
"Ja'Marr Chase"
3 rounds of 2:00 AMRAP, 1:00 rest
pick up where you left off
3 C2B pull ups/ pull ups
6 thrusters 95/65
9 push ups

10.09.2024

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
"A.J. Brown"
Run 700m 
25 TTB
Row 900m/800m
20 TTB
Bike 50/40 cals
15 TTB

cash out
100m front rack carry
100m single DB/KB overhead carry (50m each side)

10.08.2024

Strength
block two- eccentric
back squats
4 sets of 3 reps @60X1 at 75%

WOD
"CeeDee Lamb"
15:00 EMOM
min 1- 3 hang power cleans + 3 front squats @50-55% max front squat
min 2- 12/9 cals bike
min 3- 3 wall walks or 25 feet handstand walk