workout of the day
07.26.2025
WOD
"Swing"
With a partner for time
run 200m together
10-8-6-4-2
overhead squats each person 115/75 95/65 75/55
synchro burpees over the bar
synchro TTB
*each round starts with a 200m run followed by the reps you are on. Each person completes the reps of overhead squats one at a time then the team moves onto the synchro stuff. Burpees need to be together on the floor. TTB needs to be together at the bar with feet touching at the same time.
07.25.2025
WOD
"Drive"
10:00 EMOM
min 1- 8 dual DB box step overs 20" 50/35 35/25
min 2- 30 seconds of strict handstand push ups or piked from a box
A. Sumo Deadlift -
Every 2:30 x 5 Sets:
- 6 Reps @ RPE 6-7
B. Accessories -
3 Sets Of:
- DB Single Leg RDL x 8 Reps / Side
- Copenhagen Plank Hold x 15 seconds/ Side. https://youtu.be/JTZKB_-n_RY
- Dual KB Front Rack Carry x 100'
WOD
"Drive"
10:00 EMOM
min 1- 8 dual DB box step overs 20" 50/35 35/25
min 2- 30 seconds of strict handstand push ups or piked from a box
07.24.2025
WOD
"Flash"
For Time
6 C2B pull ups or 6 BMU
24 alternating DB snatch 50/35. 35/25
75 feet handstand walk or 6 wall walks
24 alternating DB snatch
6 C2B pull ups or 6 BMU
Strength
Every 2:00 x 5 sets
2 push press + 2 push jerk @ 21X1
@85-90% your max strict press
WOD
"Flash"
For Time
6 C2B pull ups or 6 BMU
24 alternating DB snatch 50/35. 35/25
75 feet handstand walk or 6 wall walks
24 alternating DB snatch
6 C2B pull ups or 6 BMU
Accessories
3 x 12 landmine hack squats https://youtu.be/2P7NbJt4U7U
3 x 10 landmine rotations youtube.com/watch?v=sxca8sHUFiM
07.23.2025
Strength
Every 3:00 x 7 sets
high hang clean + hang clean + jerk
build load- try to keep this unbroken- start around 50-55% your max clean & jerk
**add 1-2 muscle ups after each lift or 2-4 other gymnastics movements between each lift
07.22.2025
Member of the Month
Laura Miller
3 rounds for time
24 air squats
24 push ups
24 walking lunges- just body weight
24 sit ups
400m run
Member of the Month
Laura Miller
3 rounds for time
24 air squats
24 push ups
24 walking lunges- just body weight
24 sit ups
400m run
07.21.2025
Strength
A. snatch x 1 rep for 6 sets- build load as you feel starting at 60%
B. snatch deadlift
3 x 3 reps @ 85-95% max snatch
Re-Test your pull ups- strict
Strength part 2
deload back squats
Every 2:00 x 5 sets
5 reps @ 55-60% your 5 RM - next week is test week!
Post Strength Carries
*carry heavy for each
2-3 sets
100 feet suitcase carry each side
100 feet OH carry each side
07.19.2025
WOD
"Glamping"
AMRAP 25:00
10 synchronized burpees over the line
20 alternating DB single arm hang clean and jerk 50/35 35/25
30 box jump overs 24/20"
40 pull ups
100 DUS or 200 singles
all reps, except for the burpees, can be split between partners however you choose, one work-one rest
WOD
"Glamping"
AMRAP 25:00
10 synchronized burpees over the line
20 alternating DB single arm hang clean and jerk 50/35 35/25
30 box jump overs 24/20"
40 pull ups
100 DUS or 200 singles
all reps, except for the burpees, can be split between partners however you choose, one work-one rest