06.08.2024

WOD
"Care Bears"
You go, I go
20 rounds for time
1 Bear Complex  135/95  115/75  95/65
100m run

Bear= power clean + front squat + push press + back squat + push press

06.07.2024

Strength
Strict Press
10 sets of 2 reps @ 60-65% 
 
WOD
"Sweet but Psycho"
7 rounds for time
10/7  cals bike
1 rope climb- spice it up with legless
10 box jump overs 24/20"
10 TTB or hanging leg raises

06.06.2024

Strength
back squats
5 sets of 3 reps @75%
 
 
WOD
"Titanium"
5 sets- record each split
2 wall walks or 25 feet handstand walk
8 shoulder to overhead 135/95  115/75  95/65
10 ring rows or ring dips
rest 1:30
 

06.01.2024

WOD
"Bar Fight"
with a partner, split reps however you like, run together
25:00 AMRAP
6 deadlifts 225/185  185/125  155/105
8 bar muscle ups or chest to bar pull ups/pull ups
10 box jump overs 24/20"
400m run

05.31.2024

Cleans
2 position clean + jerk (2 position is hang clean + clean)
set 1-2 @ 65%
set 3-4 @ 75%
set 5-6 @ 80%
set 7-8 @ 85%


WOD
"Keeper"
7 rounds for time
7 hang power cleans 115/75
7 thrusters
7 S2OH

05.30.2024

Strength
arm work- 3 sets
A. 10/side x landmine rows @20X0
B. 10/side x landmine high pulls @20X0
C. 10/side x landmine single arm press @20X0

leg work x 3 sets
A. 10 x goblet squats @30X0
B. 10 (5/side) x goblet reverse lunges @30X0
C. goblet squat hold 30 seconds

WOD
"Bring Ya Ass"
Every 2:00 x 6 sets 
100m run (sprint)

05.29.2024

Strength
A. snatch balance
4 sets of 1 rep building load from the past two times
B. 6 sets of high hang snatch + hang snatch
sets 1-3: 2 reps @60-70%
sets 4-6: 1 rep @70-75%


WOD
"Power Crunch"
partition however you like
for time
80 TTB
80 wall balls 20/14
80 cals bike/row or ski
160 DUs or 320 singles