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.

Tuesday 12/27/2022

Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.

- Complex is completed unbroken!
- Workout up to heavy set in 10-12 minutes

WOD
"Black Eyed Peas & Collard Greens"
10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)