Wednesday 9/4/2024

Strength 
Back Squat for load:
 #1: 10 reps @ 65%
 #2: 5 reps @ 75%
 #3: 3 reps @ 85%
 #4: 1+ reps @ 95%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

WOD
"Sandstorm"
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs 20"

*Score will be the total time of both sets

Monday 2/12/2024

Strength 
Power Snatch
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Dove"
5 Sets For Time:
4 Shuttle Runs
8 Burpee Box Jump Overs 24"/20"
-Rest 1:1 between sets-
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Monday 12/11/2023

Strength
Snatch Push Press + Overhead Squat 1x2
1 Snatch Push Press + 1 Overhead Squat

- Work up to a heavy complex in 10-12 minutes

WOD
"Vegemite"
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over 24"/20"
12 Toes to Bar

*Score is slowest set

Tuesday 11/07/2023

WOD
"Boyz II Men"
Every 6:00 ( 5 sets)
15/12 Calorie Row
10 Burpee Box Jump Over 24"/20"
12/10 Calorie Row
10 Burpee Box Jump Over 24"/20"
9/7 Calorie Row 

*Score is slowest set