02.19.2025

Strength
A.  Bulgarian split squats x 8/side
use a PVC for support, one weight, heavier than two weeks ago
B. PVC banded lat pull downs x 20 reps


WOD
"The Shredder" from CompTrain
For Time- cap = 18:00
40/32 cals bike
40 pull ups
30/24 cals bike
30 alternating DB snatch 50/35. 35/25
20/16 cals bike
200m farmer carry 50/35
10/8 cals bike
100 DUs or speed steps or 200 singles

02.18.2025

Strength
Deadlifts
3 reps @ 75-80%
3 reps @ 80-85%
3 reps @ 80-85%
8 reps @ 60-65%
8 reps @ 60-65%

Gymnastics Conditioning
12:00 EMOM
min 1- single arm bird dog DB row x 6 per side
min 2- push ups x 30 seconds
min 3- wall facing handstand hold + shoulder taps or marches x 30 seconds

WOD
"Golden Bears"
For Time
21-15-9
KB swings 72/53
Box jumps 24/20"
time cap= 10:00

02.17.2025

Primer

13:00 of work

3 sets of 8 (or 8 each side)- same weight for all 3 exercises

A. KB goblet squats @31X1

B. KB reverse lunges 

C. KB step ups 24/20"

Member of the Month:  Jeremy

Minute 1: 12 T2B  (Scale: Hanging Knee Raises, V-Ups)

Minute 2: 10 Dumbbell Z-Press (strict press scaled)

Minute 3: 10 Pull-Ups  (Scale: Banded or Jumping Pull-Ups)

Minute 4: 15 Dumbbell Front Raises (Light to Moderate)

Minute 5: 30-Second Hollow Hold or L-Sit 

Minute 6: 10  Handstand Push-Ups /  Pike Push-Ups (Scale: Box Pike Push-Ups)

Minute 7: 10 Seated Russian Twists w/ Med Ball

Minute 8: 10 Devil’s Press

Minute 9: 10 Ring Rows or Barbell Bent Over Rows

Minute 10: 10 Dumbbell Push Press

Repeat for 2 Rounds!

Optional Finisher: 1-minute Max Plank Hold

02.15.2025

WOD
"Humble and Hungry"
with a partner
24 rounds for time
5 wall balls 20/14
3 bar facing burpees
1 clean & jerk 185/125. 155/105. 115/75
then
Cash out
150 calories machine of your choice

02.14.2025

Strength
Back squat
4 sets of 5 reps @65%

then

Strict Press
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
2 reps @ 80%
1 rep @ 80+%


WOD
"Lock & Load"
9:00 to find your heavy complex today
deadlift
power clean
hang squat clean

02.13.2025

Strength
Deadlifts
4 reps @ 70-75%
4 reps @ 75-80%
4 reps @ 80-85%
8 reps @ 55-60%
8 reps @ 55-60%
 
WOD
"No Shortcuts"
10:00 AMRAP
10 TTB or hanging knee raises
8 thrusters 115/75. 95/65. 75/55
40 DUs or 80 singles

02.12.2025

Primer:  HSPU conditioning
12:00 EMOM
min 1- 20 wall facing handstand marches or shoulder taps
min 2- 3 to 5 negative handstands- slow!!!
min 3- rest
min 4- max HSPU reps in 30 seconds


WOD
"It is What it is"
5 sets of 
2:00 max reps
1:00 rest
complete 8 shuttle runs (50 feet=1 rep)
max power cleans @ 50-55% your 1RM