workout of the day
04.26.2025
WOD
"Sip of Sunshine"
with a partner
ONE
12:00 AMRAP
1 ring muscle up/BMU/C2B/strict pull up
3 burpee over bar
5 power cleans 135/95 115/75 95/65
TWO
For Time
4 rope climbs
18 deadlifts 255/185 225/155 185/125
4 rope climbs
24 deadlifts 225/155 185/125 155/105
4 rope climbs
30 deadlifts 185/125 155/105 135/95
WOD
"Sip of Sunshine"
with a partner
ONE
12:00 AMRAP
1 ring muscle up/BMU/C2B/strict pull up
3 burpee over bar
5 power cleans 135/95 115/75 95/65
TWO
For Time
4 rope climbs
18 deadlifts 255/185 225/155 185/125
4 rope climbs
24 deadlifts 225/155 185/125 155/105
4 rope climbs
30 deadlifts 185/125 155/105 135/95
04.25.2025
WOD
"Choose your own adventure"
one
for time
10,9,8,7,6,5,4,3,2,1
KB swings 53/35 RX+ 70/53
burpees over a line
two
5 rounds for time
20 wall balls 20/14
100m run with wall ball
Strength (4 sets)
Landmine squat to press x 15-12-10-8
Landmine curtsy squats x 4 x 10 (5/side)
DB floor press 4 x 15-12-10-8
https://www.instagram.com/p/DIJrseau2-u/?img_index=1
WOD
"Choose your own adventure"
one
for time
10,9,8,7,6,5,4,3,2,1
KB swings 53/35 RX+ 70/53
burpees over a line
two
5 rounds for time
20 wall balls 20/14
100m run with wall ball
04.24.2025
WOD
"Hazy Free Fall"
Every 4:00 x 6 sets
8 clean & jerk 115/85 95/65 75/55
200m run
8 pull ups or C2B pull ups
Strength
sumo deadlift- next week we will test our heavy
complete two warm up sets
A. 8-10 reps RPE 6/10
B. 4-6 reps @ RPE 8/10
then
max reps at RPE 7-8/10
goal is over 10 reps
Primer
Drop to Split. https://youtu.be/46g9VMhZzmw
3 sets of 3 reps at 25-40% your max jerk
Jerk from Split. https://youtu.be/OcL9OuAhFDM
3 sets of 3 reps at 40-60% your max jerk
WOD
"Hazy Free Fall"
Every 4:00 x 6 sets
8 clean & jerk 115/85 95/65 75/55
200m run
8 pull ups or C2B pull ups
04.23.2025
WOD
"The Key"
20:00 EMOM
min 1- HSPU or push ups x 5-10 depending on which you pick- kip or strict
min 2- box jumps x 8 reps 30/24"
min 3- row 200m
min 4- DB alternating snatch x 10 reps 50/35
Strength
hang squat snatch
Every 1:30 x 10
sets 1-3: 2 reps @ 60-65%
sets 4-6: 2 reps @ 65-70%
sets 7-8: 1 rep @ 75%-80%
sets 9-10: 1 rep @85+%
WOD
"The Key"
20:00 EMOM
min 1- HSPU or push ups x 5-10 depending on which you pick- kip or strict
min 2- box jumps x 8 reps 30/24"
min 3- row 200m
min 4- DB alternating snatch x 10 reps 50/35
04.22.2025
WOD
"Zesty Ladder"
Every 3 mins, starting at 0:00, complete 1 Bear Complex (135/95)
40 DUs
40 abmat sit ups
30 single DB walking lunges (50/35)
30 push ups
20 goblet squats with DB (50/35)
20 DB snatches (50/35)
10 C2Bs
20 DB snatches (50/35)
20 goblet squats with DB (50/35)
30 push ups
30 single DB walking lunges (50/35)
40 abmat sit ups
40 DUs
Strength
Bench Press
10-8-6-4 build in load starting at 55-60%
WOD
"Zesty Ladder"
Every 3 mins, starting at 0:00, complete 1 Bear Complex (135/95)
40 DUs
40 abmat sit ups
30 single DB walking lunges (50/35)
30 push ups
20 goblet squats with DB (50/35)
20 DB snatches (50/35)
10 C2Bs
20 DB snatches (50/35)
20 goblet squats with DB (50/35)
30 push ups
30 single DB walking lunges (50/35)
40 abmat sit ups
40 DUs
04.21.2025
WOD
"Coconudder"
3 rounds for time
400m run
50m sandbag carry 150/100/70
20/14 cals bike
50m sandbag carry
Strength
Eccentric Back Squats @ 60%
5 sets of 3 reps @40X1
WOD
"Coconudder"
3 rounds for time
400m run
50m sandbag carry 150/100/70
20/14 cals bike
50m sandbag carry
04.19.2025
WOD
"Show me the Money"
with a partner
35:00 AMRAP
400m run together
40 dual DB step ups 24/20". 50/35 35/25
30 power cleans 155/105 115/85 95/65
10 wall walks or 100 feet handstand walk
WOD
"Show me the Money"
with a partner
35:00 AMRAP
400m run together
40 dual DB step ups 24/20". 50/35 35/25
30 power cleans 155/105 115/85 95/65
10 wall walks or 100 feet handstand walk