01.10.2025

Strength
A. Bulgarian Split Squats x 3 sets of 8/side- hold one weight, hold post or PVC with other hand
weight is on the side that is back. Foot out further for glute dominate, foot closer for quad dominate
https://www.instagram.com/p/DC9WOA2xIfd/
 
B. Banded lat pull downs x 30 reps
 
WOD
"Cut the Ropes"
Every 9:00 x 3 sets
24/20 cals bike
2 rope climbs
50 feet farmer carry walking lunges 50/35  35/25
15 HSPU or piked hspu
 

01.09.2025

Front squats @ 35% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 7seconds or 15 seconds
(longer time is for our endurance athletes)

Strength
Every 1:15 for 8 sets  of power cleans
set 1-3 @ 65-75%
set 4-6 @ 75-80%
set 7-8 @ 85%

WOD
"Do It Anyway"
5 rounds for time
7 TTB
7 thrusters 95/65 75/55
7 abmat sit ups

01.08.2025

Strength
Strict press
3 sets of 6 reps starting at your 8 rep max from last week
3 sets of 8-10/side bird dog rows- moderately heavy
https://youtu.be/IrMVMZoQum4

WOD
"The Smallest House of the Block"
20:00 EMOM
min 1- row 15/12 cals
min 2- 5 pull ups + 5 power cleans 95/65 75/55
min 3- bike 10/8 cals
min 4- 5 power snatch 95/65 75/55 + 3 BMU or C2B pull ups
min 5- rest

01.07.2025

back squats @ 25% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 10 seconds or 17 seconds
(longer time is for our endurance athletes)
 
 
Strength
Take 10 minutes to find a heavy bench press 
then
4 sets of 2 pause bench press + 2 bench press @ 60-70% max- pause is 2-3 seconds
 
WOD
 "Pound the Stone"
12:00 AMRAP 
15/12 cals on machine of choice
16 single arm S2OH (8/s)
10 DB box step ups 24/20"
2 wall walks
 

01.06.2025

Strength
A. snatch balance 
4 sets of 2 reps- work light so you can punch down under the bar

B. snatch- build to a heavy single rep
Every 1:15 for 8 sets, complete 1 rep snatch
 
WOD
"Before You Start"
15:00 EMOM
min 1- bike max cals for 45 seconds
min 2- 1-2 reps snatch @80% of where you ended today in strength
min 3- rest

12.28.2024

Partner WOD "Baby It's Cold Outside"

AMRAP 30
50/40 cals bike
10 reps single KB overhead walking lunges per person
300 feet suitcase carry
30 TTB
30 thrusters 95/65 
*split reps however except for the walking lunges
 
 

12.27.2024

Strength
Deadlifts
Every 3:00 x 3 sets
8 reps @ 65+%
 
between sets
banded pallof press + twist x 10/side
 
 
 
 
Partner WOD
"Rockin' Around the Christmas Tree"
every 90 seconds x 20 sets
20/15 cals row
max wall walks in remaining time
*alternate rounds with partner
*score is wall walks