Monday 08/28/2023

Strength 1
Snatch + Overhead Squat 5x2
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *

Strength 2
Snatch Balance 3x3
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)

- Rest as needed between sets -

WOD
"The Goonies"
15:00 AMRAP
10 Single Dumbbell Box Step Ups 50#/35# (20")
20 V-Ups
50ft Single Dumbbell Walking Lunge 50#/35#
*every 25ft = 1 rep

Tuesday 08/15/2023

Strength 1
Snatch + Overhead Squat 5x3
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *

Strength 2
3 Panda Pulls x 3 sets (@70-80% of 1RM)

- Rest as needed between sets -

WOD
"“Bueller..? Bueller..? Bueller..?”"
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell Snatches (2x50/35)

*Score is your slowest time

Friday 07/21/2023

WOD
"McAlister's Deli"
For Time:
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch 165#/110#

Strength 1
Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 8 reps (of each) - RPE 8

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

Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps - RPE 8

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

Friday 06/30/2023

Strength 1
Deadlift:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

* Rest as needed between sets *

Strength 2
Strict Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-

Scaling Options:
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Dumbbell Shoulder Press

WOD 1
"Hollywood Studios - Part 1"
You have 6 minutes to complete:
800m Run
Find a heavy snatch (squat or power) in the remaining time

* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.
-Rest exactly 2:00 then start Part 2-

WOD 2
"Hollywood Studios - Part 2"
For time:
8 Power Snatch 135#/95#
800m Run
- 7 minute time cap -