01.21.2025

Strength
Every 2:00
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)


WOD
"Persistence"
25 min AMRAP
50 Unbroken Double Unders (if you trip, restart at 0. After 3 fails, continue until you get 50)
5 Thrusters 95/65*
10 Abmat Situps
15 Cal Row
-Add 10lbs to Thrusters each round
-Add 5 reps to Sit Ups each round

1.20.2025

Strength
A. 3 sets of 4 snatch press in the receiving position
B. 3 sets of 3x (snatch push press + OHS) @ 40-50%
C. 8 sets of mid-thigh hang snatch
set 1-2 @ 50-55% for 3 reps
set 3-4 @ 60-65% for 2 reps
set 5-6 @ 65-70% for 1 rep
set 7-8 @ 70% for 1 rep

WOD
"Sides to a Box"
3 rounds for time
15TTB
10 burpee box jumps 24/20"

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