02.11.2025

Strength
A. 4 sets of 2 reps snatch press in the receiving position
B. 4 sets of 2 reps snatch balance + Overhead squat @65-70%


WOD
"Control"
Every 5:00 x 5 sets
200m row
3-5 BMU or RMU or C2B pull ups/pull ups
10 alternating DB snatch 50/35 35/25

02.10.2025

Strength
Front Squats
4 sets of 3.3.3 @ 65%
3 reps then rest 10-15 seconds + 3 reps, rest + 3 reps
Rest 2:00 between sets
 
WOD
"Perspective"
Every 3:00 x 4 sets
10/8 cals bike
2 rope climbs
6 deadlifts 225/155

02.08.2025

IN House Charity Competition- No regular classes today.

02.06.2025

Strength
Clean(squat) and Jerk x 1.1.1
Every 2:00 x 8 sets 
sets 1-3  @ 63-68%
sets 4-6 @ 70-75%
sets 7-8 @ 75+%
 
WOD
"Can't Cheat"
For Time
10 front squats 95/65 75/55
10 ring rows
10 thrusters 95/65 75/55 
Rest 3:00
10 front squats 115/75 95/65
10 pull ups
10 thrusters 115/75 95/65
Rest 3:00
10 front squats 135/95 115/75
10 C2B pull ups
10 thrusters 135/95 115/75

02.05.2025

Primer
*keep hands by your hips and your elbows back*
4:00 EMOM

Complete 20 DUs then one barbell comple- load light to moderate
Complex= power clean + hang power clean + jerk
 
WOD
"Through the Storm"
20:00 EMOM
min 1- 3 wall walks
min 2- 15/12 cals row
min 3- barbell complex- building load each round starting at 60% your C&J max
min 4- rest
Complex= power clean + hang power clean +jerk
 

02.04.2025

Strength
Strict Press
2 sets of 6 reps @ 65%
2 sets of 4 reps @ 70-75%
2 sets of 2 reps @ 75-80%
2 sets of 1 rep- building load
 
WOD
"The Path to Mastery"
4 rounds
500m row
20 Single DB step ups 24/20"  50/35 35/25
15 wall balls 20/14
10 TTB

02.03.2025

Strength
Deadlifts
set 1: 5 reps @ 65-70%
set 2: 5 reps @70-75%
set 3: 5 reps @70-75%
set 4: 8 reps @ 50-55%
set 5: 8 reps @50-55%
rest 2:00 between sets


WOD
"Layers and Light"
10 rounds
30 seconds on
60 seconds off
go for max calories- choice machine