workout of the day
06.12.2025
Strength
Every 2:00 x 5 sets
clean deadlift + hang squat clean + front squat
build load starting at 50% of your squat clean max
WOD
"Harpoon"
20:00 EMOM
min 1- 2 rope climbs
min 2- 8 deadlifts 185/125 + 4 bar facing burpees
min 3- 10-15 push ups +max strict pull ups*
min 4- rest
*record max pull ups
06.11.2025
Strength
Take 10:00 to find a heavy 3 RM bench press
then
1 set of max reps @ 75% of your 3RM
Strength
Deadlift
15 reps @ 50-55%
rest 2:00
12 reps @ 60-65%
rest 1:30-2:00
10 reps @ 70-75%
WOD
"Jump Around"
4 rounds
1:30 running clock
10 DB alternating snatch 50/35 35/25
8 heavy wall balls 30/20 20/14
max reps DUs in remaining time- scale to max reps single unders
Rest 30 seconds
06.10.2025
Gymnastics Conditioning
3 rounds
A. 3 HSPU negatives + 3 HSPU from a box
B. PVC hollow hold banded lat pull downs x 20 reps
WOD
"Long Range"
Every 6:00 x 5 sets
500/450m row
400m run
max body weight box step ups 24/20"
06.09.2025
Strength
Back Squat
Every 2:30 for 5 sets
5 reps @ 70-75% of your heavy 5
WOD
"Propel"
AMRAP 11:00
7 pull ups
7 hang power cleans 115/85 95/65 75/55
7 push ups
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
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
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
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
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
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