04.24.2025

Strength
sumo deadlift- next week we will test our heavy
complete two warm up sets
A. 8-10 reps RPE 6/10
B. 4-6 reps @ RPE 8/10
then 
max reps at RPE 7-8/10 
goal is over 10 reps

 
Primer
Drop to Split. https://youtu.be/46g9VMhZzmw 
3 sets of 3 reps at 25-40% your max jerk
 
Jerk from Split. https://youtu.be/OcL9OuAhFDM
3 sets of 3 reps at 40-60% your max jerk
 

WOD
"Hazy Free Fall"
Every 4:00 x 6 sets
8 clean & jerk 115/85 95/65 75/55
200m run
8 pull ups or C2B pull ups

04.23.2025

Strength
hang squat snatch
Every 1:30 x 10 
sets 1-3: 2 reps @ 60-65%
sets 4-6: 2 reps @ 65-70%
sets 7-8: 1 rep @ 75%-80%
sets 9-10: 1 rep @85+%

WOD
"The Key"
20:00 EMOM
min 1- HSPU or push ups x 5-10 depending on which you pick- kip or strict
min 2- box jumps x 8 reps   30/24"
min 3- row 200m 
min 4-  DB alternating snatch x 10 reps 50/35

04.22.2025

Strength 
Bench Press
10-8-6-4 build in load starting at 55-60%
 

WOD
"Zesty Ladder"

Every 3 mins, starting at 0:00, complete 1 Bear Complex (135/95)
40 DUs
40 abmat sit ups
30 single DB walking lunges (50/35)
30 push ups
20 goblet squats with DB (50/35)
20 DB snatches (50/35)
10 C2Bs
20 DB snatches (50/35)
20 goblet squats with DB (50/35)
30 push ups
30 single DB walking lunges (50/35)
40 abmat sit ups
40 DUs

04.21.2025

Strength
Eccentric Back Squats @ 60%
5 sets of 3 reps @40X1
 
WOD
"Coconudder"
3 rounds for time
400m run
50m sandbag carry 150/100/70
20/14 cals bike
50m sandbag carry

04.19.2025

WOD 
"Show me the Money"
with a partner 
35:00 AMRAP
400m run together
40 dual DB step ups  24/20". 50/35 35/25
30 power cleans 155/105 115/85  95/65
10 wall walks or 100 feet handstand walk
 

04.18.2025

Strength
3 sets of 1 snatch slow pulls
10 seconds up and 10 seconds down hitting all positions
https://www.instagram.com/p/DFNeiY5T3Tz/ 
 
complex of low hang snatch + OHS
8 sets of 1 complex starting at your 50% and build

WOD
Age Group Semifinal Workout 4
For Time (7:00 cap at semifinals, we will do 10:00 cap)
150 feet OH walking lunges (15 feet = 1 length) single DB 50/35. 35/25
50 alternating DB snatches 50/35. 35/25
50 box jump overs 24/20"
 
 
 
 
Core Finisher- super set each
A. hollow hold 2 x 30 seconds
B. dead hang from rig 2 x 30 seconds
then
C. Single arm landmine sit ups 3 x 5/side
D. Tall kneeing landmine rotation 3 x 20
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04.17.2025

Strength
Pause front squats
5 sets of 3 reps @60% with a 3 second pause at the bottom
 
WOD
"Dream State"
For time
15 cals row
15 TTB
200m run
15 wall balls 20/14
 
12 cals row
12 TTB
200m run
12 wall balls
 
9 cals row
9 TTB
200m run
9 wall balls