04.13.2024

 WOD
"Sink or Swim"
With a Partner..
AMRAP 12:
- 30 Calorie Row
- 20 Alternating DB Snatches 50/35  35/20
- 10 Synchro TTB or hanging leg raises

immediately into...

AMRAP 12:
- 30 Calorie Row
- 20 Power Cleans 185/125  155/105  115/75
- 10 Synchro Burpees

04.12.2024

Strength
Strict Press
5 sets of 5 reps@ 65+%


WOD
"Overdrive"
10:00 AMRAP
5 pull ups
10 push ups
15 overhead squats 95/65  75/55  45/35

04.11.2024

WOD
Conditioning
"The Wanderer"
Every 2:00 for 10 sets
6 power cleans 115/85  95/65  75/55
8 box jump overs 24/20
10 wall balls 20/14
*I would like you to get this done in 1:00-1:15 each round

04.10.2024

Strength
back squats 
5 sets of 3 reps @ 65%
 
 
 
WOD
"In The Name Of"
5 rounds for time
12/10 cals row
4 thrusters 135/95  115/75  95/65
2 rope climbs

04.09.2024

Strength
Skill transfer
4 sets of 
2 reps snatch press from the receiving position
1 rep drop snatch

A. snatch balance
5 sets of 1 rep- build load

WOD
"Crossing Guard"
12:00 AMRAP
15 TTB
15 squat snatch @60%
15 TTB
12 squat snatch @70%
15 TTB
9 squat snatch @ 75%
15 TTB
6 squat snatch @ 80%
15 TTB 
max reps squat snatch @ 85%

04.08.2024

Strength
Deadlifts- explosive
6 sets of 2 reps @65%

Accessories: 3 sets
A.  DB bench press x 6-8 reps @20X1 heavier than 3/4
B.  Dips x 8-10 reps 


WOD
"Over My Head"
For total time:
Five rounds of:
5 Shoulder to Overhead (155/105lbs)  115/75
7 Box Jumps (24/20")

Immediately followed by...

Five rounds of:
5 Shoulder to Overhead (125/85lbs)  85/55 
7 Burpee Box Jump Overs (24/20")

04.06.2024

WOD
"That's Your Job"
Team of 2- partition however- one work, one rest
100 cals row
20 ring muscle ups
120 wall balls 20/14
80 power cleans 155/105  135/95  115/75