01.31.2025

Strength

Max Front Squat 
warm up with 3 reps fast, unbroken @ 50-60-70% 
then 1 rep @ 80-90-100-102?-105?     
 
 Test Out Your Front Squat
 
If you squatted already do this...
3 sets
A. DB box step ups x 20 reps
B.  DB bench press x 8-10 reps
 
Pull up and Bar muscle up drills
 
"Anchor"

12:00 EMOM
min 1- 10/8 cals bike
min 2- gymnastics reps that you practiced drills for.  Do anywhere from 3-8 reps

Post WOD
150 feet suitcase carry moderate weight/side
rest 2:0
300 feet suitcase carry as heavy as you can without dropping/side

01.30.2025

Strength

Max Back Squat 
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?     
 
 Test Out Your Back Squat
 
Already back squatted then do this...
 
 Strict Press
2 sets of 8 reps
2 sets of 6 reps
2 sets of 4 reps
2 sets of 2 reps
try to add 10# each round until failure or you get all the way through


WOD
"Back to School"
 9:00 AMRAP
2 hang power cleans 
2 push press
2 burpee over bar
*add 2 reps each round to each movement until time expires
135/95. 115/75. 95/65

01.29.2025

Strength

Max Front Squat 
warm up with 3 reps fast, unbroken @ 50-60-70% 
then 1 rep @ 80-90-100-102?-105?     
 
 Test Out Your Front Squat
 
WOD
"Early Hours"
16:00 EMOM (or 12:00 if we run out of time)
min 1- HSPU x 6 reps + hang power snatch x 5 reps 95/65 75/55 45/35
min 2- Row 15/12 cals
min 3- max reps burpee box jump overs 24/20"- work the entire minute
min 4- rest
score= max reps BBJO

01.28.2025

Strength

Max Back Squat 
warm up with 3 reps fast, unbroken @ 50-60-70% 
then 1 rep @ 80-90-100-102?-105?     
 
 Test Out Your Back Squat
 
Extra Strength work
A. Bulgarian Split squats 3 sets of 6 per side- heavier 
B. Super set 5 squat jumps with the Bulgarians
 
C. Deadlift at 65% for 8 reps
D. Super set 100 feet suitcase walk with the deadlifts
 
 

01.27.2025

 Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under) 
 
 
Member of the Month- Kacee
35:00 AMRAP
25 feet handstand walk or 50 feet scooter walk
15 TTB
5 squat cleans @ 70% 1RM
10 DB push ups
10 per side DB reverse lunges
20 alternating DB snatch 
DB= 50/35. 35/20

01.25.2025

"Fail or Succeed" 
WOD
with a partner
(you go, I go in the rounds of work)
AMRAP 30 :00
max cals bike

At Min 0 perform
4 rounds
19 wall balls 20/14
19 cals row

At Min 10 perform
6 rounds
5 pull ups
9 clean & jerk 95/65

At Min 20 perform
8 rounds 
3 wall walks 
30 DUs

TC- 6 minutes per piece

01.24.2025

Strength
Pause Bench Press
4 sets of 3 reps @ 75-78% pausing 2-3 seconds at the chest

between sets, complete a 45 second pallof hold each side
 
 
 
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

 
WOD
"Build Wisely"
Time Cap 12:00
8 rounds for time
10 plate ground to overhead
8 overhead plate lunges (4/s)
6 TTB
 plate= 45/25
Every 2:00 starting at 0:00 complete 4 burpee box jumps 24/20"