05.14.2025

Strength
clean & jerk
4 sets of power clean + jerk @50-60%
rest as needed
 
5 sets of clean + jerk @60-70%
rest as needed
 
WOD
"Speedster"
For Time
150 DUs
3 sets of 
5 C2B pullups
2 bar muscle ups
then
150 DUs
 
OR
option 2- wear a vest if you like
100 DUs + 25 air squats
3 sets of 
5 pull ups
10 push ups
then 
100 DUs + 25 air squats

05.13.2025

Strength
Super Set - 3 rounds
A. Bulgarian split squats x 10/side- hold two DBs or KBs
B. Strict pull ups x 5-10 reps depending on your skill level
 
Super Set -3 rounds
A. Lateral box step ups with one DB/KB held in front rack on working leg side x 10/side
B. Banded single arm mid row + 5 second hold on last rep x 15/side
https://www.instagram.com/p/DI1dYFHOT1m/?img_index=6 
 
WOD
"Diane"
21-15-9
Deadlifts. 225/155 
HSPU

05.12.2025

Strength
Back squat 
set 1: 5 reps @ 60%
set 2: 5 reps @ 65%
set 3: 3 reps @ 70%
set 4: 3 reps @ 75%
set 5: 1 rep @80%
set 6: 1 rep @85%
 
WOD
"Weighted Walk"
2 rounds
800m run
50 feet handstand walk or 100 feet scooter walk (25 feet increments)
 immediately into
2 rounds
400m run
50 feet front rack walking lunges 50/35s (25 feet increments)

05.10.2025

WOD
"Mixed Greens"
with a partner, partition however you like
for time
100 cals row
20 ring muscle ups/bar muscle ups/C2B pull ups or pull ups
120 wall balls 20/14
80 power cleans 155/105

05.09.2025

Strength
Bench Press
8-6-4-2 reps
60-70-80-85%
 
then...
 3 sets of seated DB shoulder press with a neutral grip x 6-8 reps RPE 7/10
 
WOD
"Calculating Infinity"
Every 3:00 x 4 sets
Run 200m 
10 DB front squats 50/35 35/25
 
immediately into 
3 rounds for time
300/250m row
8 sandbag squats 150/100/70

05.08.2025

A little core work
2 sets
A. glute bridge march x 60 seconds. https://youtu.be/Zxhh7s-z1kI
B. scissor kicks x 30 seconds. https://youtu.be/xkrOtslwnPo
C. KB side bends x 10/side
rest 30 seconds
 
 
WOD
"Tank Top and Hat"
20:00 AMRAP
200m run
50 feet dual DB overhead carry
30 sit ups
100 feet dual DB front rack carry
45 box step ups 24/20"
150 feet dual DB farmer carry
 DBs 50/35  35/25

05.07.2025

Strength
Pause front squat
5 sets of 3 reps @ 60% at 30X1
 
Gymnastics conditioning
A. Handstand push up negatives - every 1:00 perform one rep as slow as possible x 6 reps
B. Handstand hold x 30 seconds for 3 sets.  Rest as needed between sets
 
WOD
"Magical and Delicious"
7:00 AMRAP
2 pausing horizontal ring rows ( pause 3 seconds at the chest)
4 ring dips or box dips
8-12 pistols (4-6 per side) or touchdown squats