02.14.2025

Strength
Back squat
4 sets of 5 reps @65%

then

Strict Press
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
2 reps @ 80%
1 rep @ 80+%


WOD
"Lock & Load"
9:00 to find your heavy complex today
deadlift
power clean
hang squat clean

02.13.2025

Strength
Deadlifts
4 reps @ 70-75%
4 reps @ 75-80%
4 reps @ 80-85%
8 reps @ 55-60%
8 reps @ 55-60%
 
WOD
"No Shortcuts"
10:00 AMRAP
10 TTB or hanging knee raises
8 thrusters 115/75. 95/65. 75/55
40 DUs or 80 singles

02.12.2025

Primer:  HSPU conditioning
12:00 EMOM
min 1- 20 wall facing handstand marches or shoulder taps
min 2- 3 to 5 negative handstands- slow!!!
min 3- rest
min 4- max HSPU reps in 30 seconds


WOD
"It is What it is"
5 sets of 
2:00 max reps
1:00 rest
complete 8 shuttle runs (50 feet=1 rep)
max power cleans @ 50-55% your 1RM

02.11.2025

Strength
A. 4 sets of 2 reps snatch press in the receiving position
B. 4 sets of 2 reps snatch balance + Overhead squat @65-70%


WOD
"Control"
Every 5:00 x 5 sets
200m row
3-5 BMU or RMU or C2B pull ups/pull ups
10 alternating DB snatch 50/35 35/25

02.10.2025

Strength
Front Squats
4 sets of 3.3.3 @ 65%
3 reps then rest 10-15 seconds + 3 reps, rest + 3 reps
Rest 2:00 between sets
 
WOD
"Perspective"
Every 3:00 x 4 sets
10/8 cals bike
2 rope climbs
6 deadlifts 225/155

02.08.2025

IN House Charity Competition- No regular classes today.

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