12.12.2025

Strength- 3 super sets
A. Landmine Press x 8/side @21X1
B. Banded face pulls x 15
C. Seated bench weighted jumps x 10


WOD
"The Greenest Green"
25:00 AMRAP
with a partner
40/30 calories of your choice
20 hang power cleans 135/95
100 DUs
20 front squats 135/95

Post WOD
2-3 sets
Copenhagen plank x 20-30 seconds a side

12.10.2025

Handstand push up skills
1. 2 sets: piked on a box hspu x 3-5 reps @ 21X1
2. 2 sets: handstand push up negatives on wall x 3-5 reps with a slow descend
3. 1 set: donkey kicks to wall  x 8-10 reps
4. 5 reps: kick to wall with control + 5 second hold on wall
 
 
Strength
Bench Press
5 reps @65%
4 reps @ 70%
3 reps @ 75%
2 sets of 2 reps @ 80-85%
 
WOD
"Everett"
2 rounds for time
600m/520m row
30 TTB
15 thrusters 95/65

12.09.2025

Strength
Every 1:15 x 5 sets
power clean 1.1 @ 70%
 
Every 1:15 x  5 sets
high hang clean + hang clean @ 70%
 
Every 3:00 x 3 sets
front squats x 6 reps @ 75%
 
WOD
"Permanent Fun"
12:00 AMRAP
4 x 25 feet shuttle run
5 power clean & jerk 155/105  135/95 (50+) 115/75  (55+)
4 x 25 feet shuttle run
5 bar muscle ups or C2B pull ups or pull ups

12.08.2025

Strength
Back Squat
10 reps @ 60%
8 reps @ 65%
3 x 6 reps @ 70-75%
 
Skills - 2 sets
gymnastics shapes 
10 second hollow hold on rig
10 second arch hold on rig
10 good kip swings
 
WOD
"Mosaic"
12:00 EMOM
min 1- 45 seconds of box jump depth drop 24/20"
min 2- 30 seconds of push ups
min 3- DB reverse lunges x 12 reps* 
* athlete picks load

12.11.2025

Strength
Deadlifts
4 sets of 5 reps
60-65-70-75%
no touch and go reps
 
WOD 
"Sixth Street"
for time
1,2,3,4,5,6,7,8 reps
power snatch 95/65
bar facing burpees
 
Post WOD
2-3 sets 
100 feet each side OH carry
100 feet each side mixed carry- one OH or in the front rack and one at the side

11.29.2025

 
WOD 
"Rustic Ale"
with a partner
20 rounds for time
5 bench press 155/105. 50+ 135/95 55+ 115/85
5 dual DB G2OH 50/35 35/25 
10 wall balls 20/14
1 power clean 225/155 50+ 185/125 55+ 155/105

11.28.2025

Warm Up for shoulders
1. Shoulder Circles x 10 in each direction
 2. PVC Kneeling Lat Stretch x 3 w/ :10 hold
 3. Hanging Scap Raises x 10
 4. Banded Straight Arm Row x 20
 5. Kettlebell Windmill x 6-8 on each side 
 
Partner workout
"Heavy Metal"
For Time 
100 reps of 
3 KB swings 53/35
2 KB squats
1 each side KB push press
your partner will chip away at the reps while you run or row 400m