11.01.2024

Strength
block 2- isometrics
front squats
5 sets of 3 reps @ 75% with 3-4 second pause at the bottom

 
 
WOD
"Nebraska Cornhuskers" 
For Time
10 devil's press 50/35. 35/20
20 DB front squats
30 DB box step ups- single DB 24/20"
20 DB front squats
10 devil's press
dual DBs unless noted


Extra time spent on carries
https://www.instagram.com/p/DA3nsQqPspN/

10.31.2024

 
WOD
"Ohio State Buckeyes"
"Body Snatchers"
For Time
10 cals choice
2 power snatch 115/85

10 cals choice
3 box jump overs30/24"
2 power snatch
 
10 cals choice
4 dealifts 115/85
3 box jump overs
2 power snatch
 
10 cals choice
5 bar muscle ups or C2B pull ups
4 deadlifts
3 box jump overs
2 power snatch
 
10 cals choice
6 x 50 feet shuttle runs 
5 bar muscle ups or C2B pull ups
4 deadlifts
3 box jump overs
2 power snatch
 
10 cals choice

10.30.2024

Strength
Power Clean + Squat Cleans
3:00 EMOM
3 power cleans + 1 squat clean @ 60%

3:00 EMOM
2 power cleans + 1 squat clean @ 70%

3:00 EMOM
1 power clean + 1 squat clean @ 75%



WOD
"Iowa Hawkeyes"
5 rounds for time
10 burpee box jump overs 24/20"
2 power cleans 185/125
10 TTB
2 squat cleans 185/125
scale to 80% your 1 RM
masters 50+ 155/105
masters 55+ 135/95

10.29.2024

Strength
3 sets of 20 box step ups with load (10/side) increase load each round
3 sets of 10 push ups
3 sets of 3 handstand push up negatives

WOD
"Wisconsin Badgers"
AMRAP 20:00
500/450m row
12 deadlifts 225/155
35 DUs

10.28.2024

Strength
Block 2- isometrics
back squats
4 sets of 2 reps @80-82% at 2-3 second pause at the bottom

WOD
"Golden Gophers"
3 rounds for time
7 bar facing burpees
14 thrusters 95/65
7 bar facing burpees
Rest 2:00

10.26.2024

WOD
partner Halloween workout
5 rounds each partner
"Freddy Krueger"
36 DUs or 72 single unders
6 clusters 135/95  115/75. 95/65
1 rope climb or 2 up/downs

10.25.2024

WOD
"Ridin' Solo"
7 rounds for time
7 hang power cleans
7 front squat
7 shoulder to overhead 
7 bar facing burpees
115/75  95/65  75/55