12.11.2024

Strength
A. half kneeling press 4 sets of 6/side
B. banded pallof press 4 sets of 10 side


WOD 
"Blizzard"
24:00 EMOM
min 1- 14/12 cals row
min 2- 5/side DB reverse lunges + 5 box jumps. 50/35  35/25 24/20" box
min 3- 3-5 reps gymnastics: BMU, C2B, pull ups
min 4- rest

 

12.10.2024

Strength
Deadlift 
5 sets of 4 reps @70%

Gymnastics Conditioning
8:00 EMOM
odd min- strict handstand push ups x # you pick or seated DB Z press
even min- touch-n-go power cleans x 5 reps- build load starting at 50-55%

WOD
"Beach Bod"
10,9,8,7,6,5,4,3,2,1
DB bench press 50/35. 35/25
TTB

12.09.2024

Strength
Back squat concentric
4 sets of 3 reps @ 65%
during rest, work on some of the pull up warm up sets
 
1. hollow body hold on floor and then on rig
Complete 3 sets of 15 seconds hollow body hold

2. scap pull ups
shoulder blades are pulled down in an active posiition- show this on the rig and with PVC
Complete 3 sets of 5 scap pull ups

3. Hollow body hold + scap pull up
Complete 3 sets of 3 hollow body hold + scap pull up

Gymnastics Conditioning
6:00 EMOM
3-5 reps strict pull ups
*too easy- add weight

WOD
"Dive Bomber"
For Time
25/20 bike cals
50 wall balls 20/14
25/20 bike cals

12.07.2024

WOD
"Fireball"
with a partner
20 rounds for time- you go, I go by round
3 C2B pull ups or pull ups
3 power snatch 135/95  115/75  95/65
3 box jumps 30/24"

12.06.2024

Positional Work -finish this around your 67%
1. high hang  power clean x 3
2. hang power clean  x 3
3. power clean  x 3
 
 

Strength
6 sets of hang power clean + power clean
set 1 @67%
set 2 @72%
set 3 @ 77%
sets 4-6 @80+%


WOD
"Everywhere"
16:00 EMOM
min 1- push press x 10 reps  115/75. 95/65. 75/55
min 2- 150 feet sandbag carry 150/100/70. (25'= 1 rep)
min 3- handstand push ups x 6 reps + power cleans x 6 reps. 115/75 95/65 75/55
min 4- rest

12.05.2024

Strength
Front squat concentric
4 sets of 3 reps @ 65%
 
WOD
"Unsuspecting"
 For Time
40 deadlifts 185/125 155/105 115/75
30 burpee box jump overs 24/20"
20 pull ups or ring rows
10 power cleans 185/125 155/105 115/75

12.04.2024

Burgener Warm Up- with PVC
1. down and finish (speed through the middle)
2. elbows high and outside (bar close)
3. muscle snatch (strong turnover)
4. power snatch lands 2", 4", 6" (footwork)
5. snatch lands (footwork)

Snatch Transfer Skills- with PVC
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. heaving snatch balance (arm speed)
4. drop snatch (foot and arm speed)
5. snatch balance (foot and arm speed)
 
WOD
"Purple"
Every 4:00 for 8 sets
12/9 cals bike
40 DUs
1 hang power snatch + 1 hang squat snatch + 1 overhead squat
start light, build, goal is no fails