02.24.2025

Strength
Deadlifts
2 reps @ 80-85%
2 reps @ 85-90%
2 reps @ 85-90%
8 reps @ 65-70%
8 reps @ 65-70%
 
Bench press
Every 1:15 x 7 sets
1 pause bench press + 1 bench press
start at 50% and build
 
WOD
"Captain" 
7:00 Ladder
1,2,3,4,5...until time expires 
Pull ups- option to go strict for the challenge
thrusters. 135/95 115/75 95/65

02.22.2025

Warm Up

coach led flows

WOD
"Twice as Nice"
with a partner for time
10 rounds- you go, I go by round
100m row
8 TTB
4 front squats 155/105 115/85  95/65
then
10 rounds- you go, I go by round
2 bar muscle up or ring muscle up/ 2 C2B pull ups/ 2 pull ups
3 power snatch 135/95 95/65  75/55
6 box jumps 24/20"

02.21.2025

Strength
Every 2:00 for 8 sets
set 1-3: 1.1.1 @ 68-73%
set 4-6: 1.1.1 @ 75-80%
set 7-8: 1.1 @80-83%

WOD
"All-American"
15-12-9
hang power cleans 115/85  95/65  75/55
HSPU or piked box/floor hspu

02.20.2025

Strength
Front squats @ 70%
set 1: 3.3.3
set 2: 3.3.3
set 3: 3.3.3  
3 reps then rest 10-15 seconds + 3 reps, rest + 3 reps
Rest 2:00 between sets
 
Primer
10:00 EMOM
min 1- 5 strict press @ 60% from the floor
min 2- 8 power snatches at that load
 
Body Armor
21-18-15-12-9
sit ups
*2 Turkish get ups/side after each set of sit ups
 *goal is to build load on each set of TGU

02.19.2025

Strength
A.  Bulgarian split squats x 8/side
use a PVC for support, one weight, heavier than two weeks ago
B. PVC banded lat pull downs x 20 reps


WOD
"The Shredder" from CompTrain
For Time- cap = 18:00
40/32 cals bike
40 pull ups
30/24 cals bike
30 alternating DB snatch 50/35. 35/25
20/16 cals bike
200m farmer carry 50/35
10/8 cals bike
100 DUs or speed steps or 200 singles

02.18.2025

Strength
Deadlifts
3 reps @ 75-80%
3 reps @ 80-85%
3 reps @ 80-85%
8 reps @ 60-65%
8 reps @ 60-65%

Gymnastics Conditioning
12:00 EMOM
min 1- single arm bird dog DB row x 6 per side
min 2- push ups x 30 seconds
min 3- wall facing handstand hold + shoulder taps or marches x 30 seconds

WOD
"Golden Bears"
For Time
21-15-9
KB swings 72/53
Box jumps 24/20"
time cap= 10:00

02.17.2025

Primer

13:00 of work

3 sets of 8 (or 8 each side)- same weight for all 3 exercises

A. KB goblet squats @31X1

B. KB reverse lunges 

C. KB step ups 24/20"

Member of the Month:  Jeremy

Minute 1: 12 T2B  (Scale: Hanging Knee Raises, V-Ups)

Minute 2: 10 Dumbbell Z-Press (strict press scaled)

Minute 3: 10 Pull-Ups  (Scale: Banded or Jumping Pull-Ups)

Minute 4: 15 Dumbbell Front Raises (Light to Moderate)

Minute 5: 30-Second Hollow Hold or L-Sit 

Minute 6: 10  Handstand Push-Ups /  Pike Push-Ups (Scale: Box Pike Push-Ups)

Minute 7: 10 Seated Russian Twists w/ Med Ball

Minute 8: 10 Devil’s Press

Minute 9: 10 Ring Rows or Barbell Bent Over Rows

Minute 10: 10 Dumbbell Push Press

Repeat for 2 Rounds!

Optional Finisher: 1-minute Max Plank Hold