12.12.2024

Strength
A.  snatch balance 4 sets of 2 reps-  keep light and add load only if you can do it properly
Make this look like a snatch, not a push jerk and a slow overhead squat
Punch under the barbell.
 
B. hang snatch x 6 sets
set 1-2 @60%
set 3-4 @70%
set 5@ 75%
set 6 @ 75+%
 
WOD
"Swing and a Miss"
3 rounds for time
21 reps KB swings 53/35
15 reps KB goblet squats. 53/35
9 cals row

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