02.03.2025

Strength
Deadlifts
set 1: 5 reps @ 65-70%
set 2: 5 reps @70-75%
set 3: 5 reps @70-75%
set 4: 8 reps @ 50-55%
set 5: 8 reps @50-55%
rest 2:00 between sets


WOD
"Layers and Light"
10 rounds
30 seconds on
60 seconds off
go for max calories- choice machine

02.01.2025

WOD
"Bring Your Ball"
with a partner
30:00 AMRAP
60 wall balls 20/14
50 cals row
40 TTB 
30 power cleans 135/95 115/75  95/65
10 bar muscle ups

02.07.2025

Strength
A. snatch press in receiving position
3 sets of 3 reps- light
B. snatch balance
5 sets of 2 reps- work on punching under the barbell
C. snatch with a 2 second pause at the receiving position
10 sets of 1 rep
sets 1-3 @ 60-65%
sets 4-6 @ 65-70%
sets 7-8 @ 70-75%
sets 9-10 @ 75+%

WOD
"A Rough Start"
For Time
80-60-40-20 DUs or 100-80-60-40 single unders
16-12-8-4 single arm DB devil's press. 50/35. 35/25

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