01.27.2025

 Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under) 
 
 
Member of the Month- Kacee
35:00 AMRAP
25 feet handstand walk or 50 feet scooter walk
15 TTB
5 squat cleans @ 70% 1RM
10 DB push ups
10 per side DB reverse lunges
20 alternating DB snatch 
DB= 50/35. 35/20

01.25.2025

"Fail or Succeed" 
WOD
with a partner
(you go, I go in the rounds of work)
AMRAP 30 :00
max cals bike

At Min 0 perform
4 rounds
19 wall balls 20/14
19 cals row

At Min 10 perform
6 rounds
5 pull ups
9 clean & jerk 95/65

At Min 20 perform
8 rounds 
3 wall walks 
30 DUs

TC- 6 minutes per piece

01.24.2025

Strength
Pause Bench Press
4 sets of 3 reps @ 75-78% pausing 2-3 seconds at the chest

between sets, complete a 45 second pallof hold each side
 
 
 
Gymnastics Conditioning
work on pull ups or bar muscle ups
 
 A. pull ups 
1.  Toe Assisted Pull Up on box

• box height to bar is found by getting on your tippy toes and your chin breaks the plane of the bar

• start on your tippy toes, knees move forward, pull up from there.

2. Band Assisted Pull Up

• use a band hanging from the rig with two feet in the band to create position and tension

• pull up to where your chin breaks the plane of the bar

and T-bar rows  3 sets of 8-10 reps  @ 20X1.   https://www.youtube.com/watch?v=-4DgImN_G7o
and pull up negatives

 
 B. bar muscle ups with low bar transitions 
https://youtu.be/7tluhjCnUzE 
1. Strict Transition- slow!!

• feet under the bar, elbows straight until they get above the bar

2. Toe Tap Swing

• body is all the way out from the bar, straight arms

• hips on the ground

• pulling knees to chest- that's it!

3. Toe Tap Swing + Strict Transition

• put them both together

4. Strict Press Through

• feet on 2 or 3 plates- on the edge, you may want another person to stand against plates

• straight arms- slow!!, no bending arms at all and over the bar

5. Toe Tap Transition

• swing not pull

• pulling knees to chest and then tap the floor and transition

6. Low Bar Driving Drill

• with a 20" box and plates on box and someone standing against the box

• push feet off of box with straight arms and transition

• keep moving the box further out for more difficulty

 
WOD
"Build Wisely"
Time Cap 12:00
8 rounds for time
10 plate ground to overhead
8 overhead plate lunges (4/s)
6 TTB
 plate= 45/25
Every 2:00 starting at 0:00 complete 4 burpee box jumps 24/20"

01.23.2025

Strength
Every 2:00
Front squats @ 35% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 7seconds or 15 seconds
(longer time is for our endurance athletes)
 
Strength
A. Bulgarian Split Squats x 3 sets of 8/side- hold one weight, hold post or PVC with other hand
weight is on the side that is back. Foot out further for glute dominate, foot closer for quad dominate
https://www.instagram.com/p/DC9WOA2xIfd/

 *go heavier than two weeks ago*

B. Banded lat pull downs x 30 reps


WOD 
"Austin"
Not Timed
4-3-2-1 wall walks
10 alternating pistol squats (5/s)
5 x deadlifts- build load 60-70-80+-80+

01.22.2025

Strength
3 sets of power clean x 3 reps @65-70%
rest 60 seconds between sets

followed by...
5 sets of clean x 3 reps @70-80%

WOD
"What Do You Know?"
20:00 EMOM
min 1- bike cals 10/8
min 2- 15 x hand release push ups
min 3- 8 x bar facing burpees 
min 4- max reps power clean & jerk 135/95 115/75 95/65
*score is max reps*

01.21.2025

Strength
Every 2:00
back squats @ 25% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 10 seconds or 17 seconds
(longer time is for our endurance athletes)


WOD
"Persistence"
25 min AMRAP
50 Unbroken Double Unders (if you trip, restart at 0. After 3 fails, continue until you get 50)
5 Thrusters 95/65*
10 Abmat Situps
15 Cal Row
-Add 10lbs to Thrusters each round
-Add 5 reps to Sit Ups each round

1.20.2025

Strength
A. 3 sets of 4 snatch press in the receiving position
B. 3 sets of 3x (snatch push press + OHS) @ 40-50%
C. 8 sets of mid-thigh hang snatch
set 1-2 @ 50-55% for 3 reps
set 3-4 @ 60-65% for 2 reps
set 5-6 @ 65-70% for 1 rep
set 7-8 @ 70% for 1 rep

WOD
"Sides to a Box"
3 rounds for time
15TTB
10 burpee box jumps 24/20"