01.18.2025

WOD
"A Wealth of Wisdom"
with a partner for time
each person completes every set of reps
person A does 13 DL + 13 box jumps.  person B does 13 +13 then the 11s....

13-11-9-7-5
Deadlifts  185/125. 155/105  135/95
Box jumps 24/20" or step ups for scaled

Rest 2:00

11-9-7-5
Front Squats 155/105 115/85  95/65
C2B pullups/pull ups/ring rows

Rest 2:00

9-7-5
Thrusters 115/75  95/65 75/55
Cals bike

01.17.2025

Strength
Every 2:00
front squats @25% x 4 sets * record reps for each set*
as many reps in 10 seconds or 17 seconds
(longer is for our endurance athletes)


 
Toes to bar skills- follow the steps below after watching the video


https://www.instagram.com/p/B2qU2QHgG3x/
 

• kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position.  Push down on the bar. x 5 reps

• kip shape drill with a band x 5-8 reps 

• kip swings x 5 reps- no assistance 

• knee raise drill from box x 10 reps

• toes to PVC pipe for target

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep
 
WOD
"Stop Counting"
Every 5:00 x 5 sets
10 TTB
20 wall balls 20/14
10 single DB step ups 24/20" 50/35 35/25
3 barbell clusters 135/95 115/75 95/65
 
 
 

01.16.2025

Strength
A. 2 sets of snatch press in the receiving position x 5 reps
B. 3 sets of 3 snatch balance- keep working on punching under the bar
C. every 1:15 for 10 sets snatch with a 3 second pause at the knee
set 1-3 @ 50-55%
set 4-7 @ 55-65%
set 8-10 @ 65-70%

WOD
"One Percent"
3 rounds for time
row 20 cals or bike 17 cals
power clean x 24 reps 95/65 75/55

01.15.2025

Strength
Bench press
6 sets of 3 reps pause bench press @ 65-70%
pause for 2-3 seconds at the chest 

WOD
"Inches and Nails"
20:00 EMOM
min 1- KB swings x 20 reps 53/35
min 2- shuttle runs x 14 lengths (1 length = 25 feet)
min 3- barbell S2OH x 10 reps 95/65 75/55
min 4- 30 seconds max strict pulls or pull ups negatives (2-3 seconds descend)

01.14.2025

Gymnastics Conditioning
12:00 EMOM
min 1- HSPU x 5-10
min 2- DUs x 30-40 reps
min 3- banded pistols x 5/side

WOD
Re-test from Nov. 18th
For time
10 BBJO 24/20"
20 DB snatch 50/35. 35/20
10 BBJO
20 TTB
10 BBJO
20 DB snatch
 
Post WOD
2-3 rounds
60 seconds forearm plank
30 seconds side plank/side
20 seconds hollow hold

01.13.2025

Strength
Every 2:00
back squats @ 35% x 4 sets  *record each set of reps*
as many reps in 7 seconds or 15 seconds
(longer time is for our endurance athletes)
 
Clean and jerk work
Every 2:00 for 8 sets
clean ( power or squat) + jerk x 1.1.1
set 1-3 @ 60-65%
set 4-6 @ 65-70%
set 7-8 @ 70-75%
 
 
Gymnastics Conditioning
work on pull ups or bar muscle ups
 
 A. pull ups 
1.  Toe Assisted Pull Up on box

• box height to bar is found by getting on your tippy toes and your chin breaks the plane of the bar

• start on your tippy toes, knees move forward, pull up from there.

2. Band Assisted Pull Up

• use a band hanging from the rig with two feet in the band to create position and tension

• pull up to where your chin breaks the plane of the bar

and T-bar rows  3 sets of 8-10 reps  @ 20X1.   https://www.youtube.com/watch?v=-4DgImN_G7o
and pull up negatives

 
 B. 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

Post Gymnastics Carries
100 feet each carry/side x 2-3 sets
A. suitcase carry
B. single side front rack carry
C. single side overhead carry
 
 

01.11.2025

WOD
"Paper Ceilings"
For Time with a partner
1 round each of complex
30 cals row- split however
2 rounds each of complex
30 cals row
3 rounds each of complex
30 cals row
4 rounds each of complex
30 cals row
 
*complex = 9 deadlifts + 6 hang power cleans + 3 shoulder to overhead
RX 135/95. INT  115/75. SC  95/65