Friday 12/08/2023

WOD
"De-Calf"
For Time:
40 Wall Balls 20#/14#
30 Pull Ups
30 Wall Balls 20#/14#
20 Chest to Bar Pull Ups
20 Wall Balls 20#/14#
10 Bar Muscle Ups

Accessory
Mayhem Mini-Pump – Leg Day
3 Rounds

10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
10 Band Pull Through @ moderate weight – maintain quality RPE 7
15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Thursday 12/07/2023

WOD
"Yellowstone"
For Time:
1-3-5-7-5-3-1
Power Cleans 185#/135#
2-6-10-14-10-6-2
Box Jump Overs 30"/24"

* This is a repeat workout from 12/16/2021

Accessory
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds

10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7
10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Wednesday 12/06/2023

Strength
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

WOD
"Wilson"
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats 95#/65#
50 Double Unders 

Tuesday 12/05/2023

WOD
"Custer"
5 Sets For Time:
15/12 Calorie Air Bike
12 Handstand Push Ups
50ft Dumbbell Lunge (50s/35s)
-rest 1:1-

Skills and Drills
Strict Pull-up Progression - Week 4 Day 1:

 Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 3-4 unassisted pull-ups - Rest 30-seconds between sets

Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups - Rest 30-seconds between sets

Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets