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

05.08.2025

A little core work
2 sets
A. glute bridge march x 60 seconds. https://youtu.be/Zxhh7s-z1kI
B. scissor kicks x 30 seconds. https://youtu.be/xkrOtslwnPo
C. KB side bends x 10/side
rest 30 seconds
 
 
WOD
"Tank Top and Hat"
20:00 AMRAP
200m run
50 feet dual DB overhead carry
30 sit ups
100 feet dual DB front rack carry
45 box step ups 24/20"
150 feet dual DB farmer carry
 DBs 50/35  35/25

05.07.2025

Strength
Pause front squat
5 sets of 3 reps @ 60% at 30X1
 
Gymnastics conditioning
A. Handstand push up negatives - every 1:00 perform one rep as slow as possible x 6 reps
B. Handstand hold x 30 seconds for 3 sets.  Rest as needed between sets
 
WOD
"Magical and Delicious"
7:00 AMRAP
2 pausing horizontal ring rows ( pause 3 seconds at the chest)
4 ring dips or box dips
8-12 pistols (4-6 per side) or touchdown squats

05.06.2025

Strength
power cleans
5 reps @ 65%
3 reps @75%
1 rep @ 80%
5 reps @ 75%
3 reps @ 80%
1 rep @ 85%


WOD
"Burning Beard"
AMRAP 11:00
15/12 cal row
10 box jump overs 24/20"
5 clean & jerk 155/105

05.05.2025

Strength
Super set for 3 rounds
A. back rack drop lunges x 12/side
B. rotational throws x 8/side

WOD
"Helen"
3 rounds for time
400m
21 KB swings 53/35
12 pull ups

Core Finisher
8:00 EMOM
40 seconds dead bugs
40 seconds side plank right
40 seconds side plank left
40 seconds flutter kick

05.03.2025

WOD
"Toby"
with a partner
10 rounds for time
each person completes
5 clusters 135/95 115/75 95/65
25 DUs
then together 10 reps synchro TTB

05.02.2025

Gymnastics Conditioning

bar muscle ups with low bar transitions 
https://youtu.be/7tluhjCnUzE 
1. Strict Transition- slow!!

• feet under the bar, elbows straight until they get above the bar

2. Toe Tap Swing

• body is all the way out from the bar, straight arms

• hips on the ground

• pulling knees to chest- that's it!

3. Toe Tap Swing + Strict Transition

• put them both together

4. Strict Press Through

• feet on 2 or 3 plates- on the edge, you may want another person to stand against plates

• straight arms- slow!!, no bending arms at all and over the bar

5. Toe Tap Transition

• swing not pull

• pulling knees to chest and then tap the floor and transition

6. Low Bar Driving Drill

• with a 20" box and plates on box and someone standing against the box

• push feet off of box with straight arms and transition

• keep moving the box further out for more difficulty

WOD 
"Hidden Gold"
20:00 EMOM
min 1- 5-8 BMU or C2B pull ups or 2-5 strict pull ups
min 2- cardio of your choice x 45 seconds
min 3- front squats (from the floor) x 10 reps 135/95 115/75 95/65
min 4- rest