03.22.2025

WOD 
"The Juice at Home"
with a partner
800m row
10 power cleans 205/135
30 C2B pull ups
50 TTB
100 wall balls 20/14
50 TTB
30 C2B pull ups
10 power cleans 205/135
800m row

03.21.2025

Strength
Core Work
6 sets
30 seconds hollow hold
10 per side bird dog rows
then
3 sets
15 per side banded  pallof twists
15 per side single arm banded lat pull downs
 
WOD
"Marooned at Sea"
5 rounds for time
200m run
4 strict pull ups
8 thrusters 75/55 45/35
10 box jump overs 24/20"
8 thrusters 
4 strict pull ups
Rest 1:00
record splits

03.20.2025

Strength
Bench Press
5 reps @ 65%
3 reps @ 75%
1 rep @ 80%
5 reps @ 70%
3 reps @ 80%
1 rep @ 85%
 
WOD
"Chieftain"  
4 rounds of 2:00 work, 1:00 rest
pick up where you left off- count full rounds + reps
3 reps power cleans 155/105 115/85 95/65
6 reps push ups
9 reps air squats

03.19.2025

Strength
Strict Press
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @85%
1 rep @ 85+%
 
 
 
WOD
"Mulligan"
4 rounds for time
30 DUs
15 Deadlifts 185/125
10 HSPU
250m row

03.07.2025

Strength 
Front squat
2 sets of 3.3.3 @ 75%
rest is 10-15 seconds between sets of 3 reps

WOD
20:00 EMOM
min 1- 20 DUS + 3-5 reps choice gymnastics
min 2- single arm DB devil's press 50/35 x 8 reps
min 3- max cals bike for 30 seconds
min 4- rest

03.06.2025

Strength
A. 5 sets of 3 x (snatch push press + overhead squat)
B. 5 sets of 1 rep snatch balance -build from last time

WOD
"Who do You Want to be?
Every 3:00 x 5 sets
10 shuttle runs (1= 25 feet)
8 burpee box jump overs 24/20"
2 snatch (power or squat) -building each round
 
Post WOD carries
2 sets
1:00 each side suitcase carry with green bands around the KB- let them hang but not too low.  You will have to double up the band.

03.05.2025

Strength
Back squat
4 sets of 3 reps @ 75%


WOD
"Sweep the Sheds"
5 rounds for time
15/12 cals row
10 shoulder to overhead 115/75. 95/65. 75/55
rest 1:00