02.06.2025

Strength
Clean(squat) and Jerk x 1.1.1
Every 2:00 x 8 sets 
sets 1-3  @ 63-68%
sets 4-6 @ 70-75%
sets 7-8 @ 75+%
 
WOD
"Can't Cheat"
For Time
10 front squats 95/65 75/55
10 ring rows
10 thrusters 95/65 75/55 
Rest 3:00
10 front squats 115/75 95/65
10 pull ups
10 thrusters 115/75 95/65
Rest 3:00
10 front squats 135/95 115/75
10 C2B pull ups
10 thrusters 135/95 115/75

02.05.2025

Primer
*keep hands by your hips and your elbows back*
4:00 EMOM

Complete 20 DUs then one barbell comple- load light to moderate
Complex= power clean + hang power clean + jerk
 
WOD
"Through the Storm"
20:00 EMOM
min 1- 3 wall walks
min 2- 15/12 cals row
min 3- barbell complex- building load each round starting at 60% your C&J max
min 4- rest
Complex= power clean + hang power clean +jerk
 

02.04.2025

Strength
Strict Press
2 sets of 6 reps @ 65%
2 sets of 4 reps @ 70-75%
2 sets of 2 reps @ 75-80%
2 sets of 1 rep- building load
 
WOD
"The Path to Mastery"
4 rounds
500m row
20 Single DB step ups 24/20"  50/35 35/25
15 wall balls 20/14
10 TTB

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