05.16.2025

Strength
Strict Press
3 sets of 6 reps @ 60-70%

Pull Up Conditioning

Work on isolation of the top and bottom positions of the strict pull up

A. guided by the coach, work on top position holding for 10 seconds x 3 sets
B. work the bottom position 3 x 3 reps
C. work the long eccentric in the supinated grip 3 reps
https://www.instagram.com/p/CrTJd1DoixU/
2 sets of max strict pull ups
rest as needed

WOD
"Box Out!"
3 rounds for time
8 lateral burpee box jump overs 
10 dual DB box step overs 50/35 35/25
20 abmat sit ups or GHD sit ups
Run 400m

05.15.2025

Strength
Primer set
3 sets of 
high hang snatch + hang snatch + OHS @50-55%
then
build singles of snatch from 55-75% or even 80%
 
WOD
"Kangaroo" 
Every 7:00 for 3 sets
300m run (right side around the building to the door by the ski ergs)
3 snatch (power or squat) @ 75%
200m run (left side around the building to the same door)
2 snatch @ 80%
100m run (from the ramp to the line by the fence and back)
1 snatch @ 85%
*record each time*

05.14.2025

Strength
clean & jerk
4 sets of power clean + jerk @50-60%
rest as needed
 
5 sets of clean + jerk @60-70%
rest as needed
 
WOD
"Speedster"
For Time
150 DUs
3 sets of 
5 C2B pullups
2 bar muscle ups
then
150 DUs
 
OR
option 2- wear a vest if you like
100 DUs + 25 air squats
3 sets of 
5 pull ups
10 push ups
then 
100 DUs + 25 air squats

05.13.2025

Strength
Super Set - 3 rounds
A. Bulgarian split squats x 10/side- hold two DBs or KBs
B. Strict pull ups x 5-10 reps depending on your skill level
 
Super Set -3 rounds
A. Lateral box step ups with one DB/KB held in front rack on working leg side x 10/side
B. Banded single arm mid row + 5 second hold on last rep x 15/side
https://www.instagram.com/p/DI1dYFHOT1m/?img_index=6 
 
WOD
"Diane"
21-15-9
Deadlifts. 225/155 
HSPU

05.12.2025

Strength
Back squat 
set 1: 5 reps @ 60%
set 2: 5 reps @ 65%
set 3: 3 reps @ 70%
set 4: 3 reps @ 75%
set 5: 1 rep @80%
set 6: 1 rep @85%
 
WOD
"Weighted Walk"
2 rounds
800m run
50 feet handstand walk or 100 feet scooter walk (25 feet increments)
 immediately into
2 rounds
400m run
50 feet front rack walking lunges 50/35s (25 feet increments)

05.10.2025

WOD
"Mixed Greens"
with a partner, partition however you like
for time
100 cals row
20 ring muscle ups/bar muscle ups/C2B pull ups or pull ups
120 wall balls 20/14
80 power cleans 155/105

05.09.2025

Strength
Bench Press
8-6-4-2 reps
60-70-80-85%
 
then...
 3 sets of seated DB shoulder press with a neutral grip x 6-8 reps RPE 7/10
 
WOD
"Calculating Infinity"
Every 3:00 x 4 sets
Run 200m 
10 DB front squats 50/35 35/25
 
immediately into 
3 rounds for time
300/250m row
8 sandbag squats 150/100/70