Tuesday 3/25/2025

Strength 1
Power Clean + Hang Squat Clean + Push Jerk 1x3
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-

Strength 2
Clean Grip Deadlift 3x3

WOD
"Numbuh Two"
For Time:
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women's Calories: 16-14-12-10-8-6)

Wednesday 08/30/2023

WOD
"Mikey, Data, Mouth, and Chunk"
6 Sets For Time:
5 Burpee Dumbbell Deadlifts 2x50#/35#
10 Dumbbell Shoulder to Overhead 2x50#/35#
45 Double Unders
-rest 1:00 between sets-

Skills and Drills
Toes to Bar:
Week 4, Day 1

Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise

Alternative Option:
5 sets (10:00)
10 Alternating V-Ups
10 Hollow Rocks
10-second Hollow Rock Hold

Monday 07/31/2023

WOD
"Megatron"
For Time:
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)

Strength 1
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Wednesday 06/21/2023

WOD
"Cici’s"
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)

Skills and Dills
Pistols: Week 1
Pistol Start-Up

All Levels:
Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don't let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.