05.31.2025

WOD
"Donte DiVincenzo"
with a partner
20:00 AMRAP
200m run together
then split reps however
12 bar muscle ups or 18 TTB
10 box get overs 44/40"
8 power cleans 185/125 155/105 115/85

05.30.2025

Strength
snatch technique work
A. Heaving snatch balance
4 sets of 2 reps-light load to build confidence with pulling under the barbell
https://youtu.be/xoXwoXoJo_Y
B. Snatch balance
4 sets of 2-3 reps working on good positions
https://youtu.be/8KKQTdnxWso 
 
Member of the Month
Erik Hinz
15:00 AMRAP
2 burpee buy in
then
4 squat snatch 135/95 115/75  95/65
200m row
6 pull ups
8 power cleans 135/95  115/75  95/65 
100 feet farmer carry 53/35s
then 
at 14:55 on the clock, complete 2 burpee buy out

05.29.2025

 
Strength
Front squat
4 reps @ 65%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85+%
1 rep @ 85+%
 
then...
3 sets of landmine curtsy squats x 7/side
https://www.instagram.com/p/DIJrseau2-u/?img_index=1 
 
WOD
"Rudy Gobert"
12:00 AMRAP
10 x box jump overs 24/20"
20 x Russian KB swings 53/35  
30 x DUs or 60 singles

05.28.2025

Strength 
Strict Press
3 sets of 5 reps
65-70-75%
 
WOD 
"Naz Reid"
5 rounds for time
100m sled drag -add 2-3 plates to sled
100m farmer carry 53/35s
5 wall walks (scale to 3)
2 rope climbs (scale to 1 or up/downs x 2)

05.27.2025

Deadlift Day
15 reps @ 45-50%
rest 2:00
12 reps @ 55-60%
rest 1:30
10 reps @ 65-70%
 
Accessories
A. 3 sets of bent over rows x 10-8-6 reps
B. 3 sets of hamstring curls x 10 reps.- you can do these with feet on a rower seat or feet on a med ball while you hold a strong bridge position and then extend the legs.
 
Super Set- 3 rounds
C. suitcase carry x 60 seconds (30 sec each side)
D. hollow body hold x 30 seconds

05.26.2025. Murph

For time:
Run 1 mile
100 Pullups
200 Push Ups
300 Air Squats
Run 1 mile
-If you own a weight vest or body armor, wear it

05.17.2025

"Crazy Legs"
Team of 2
25:00 AMRAP
400m run
20 power cleans 155/105. 115/85. 95/65
400m run
16 push jerks 155/105 115/85 95/65
400m run
12 clusters 155/105. 115/85. 95/65