06.17.2025

Strength
back squats
Every 3:00 x 5 sets
5 reps @ 75-80% of your 5RM

WOD
"Slime Truck"
3 rounds for time
30 sit ups
20 walking lunges 53/35s
10 alternating DB snatch 50/35
5 strict handstand push ups

06.16.2025

Strength
Strict Press
4 sets of 6-8 reps @ 65-70%

WOD
"Friend Request"
4 rounds for time
60 DUs
30 wall balls 20/14
20 hang power snatch 95/65
10 TTB

06.14.2025

WOD
"Extras"
10 rounds- alternate full rounds with a partner
250/200m row
4 clean & jerk 135/95 115/75 95/65
4 burpee bar muscle up or burpee pull ups

then
as a team for 12:00 following the wod
find your heavy clean & jerk

06.13.2025

Strength
A. snatch balance
4 sets of 2-3 reps building load

B. snatch deadlift. https://youtu.be/mp9gtX-JqB0
3 sets of 5 @ 85-90 of your max snatch

WOD
"Dipping Dots"
For time
ring or box dips x 9 reps
shoulder to overhead x 18 reps  115/85
run 200m 

ring or box dips x 7 reps
shoulder to overhead x 14 reps 135/95
run 200m

ring or box dips x 5 reps
shoulder to overhead x 10 reps 155/105
run 200m

06.12.2025

Strength
Every 2:00 x 5 sets
clean deadlift + hang squat clean + front squat
build load starting at 50% of your squat clean max

WOD
"Harpoon" 
20:00 EMOM
min 1- 2 rope climbs
min 2- 8 deadlifts 185/125  + 4 bar facing burpees
min 3- 10-15 push ups +max strict pull ups* 
min 4- rest
*record max pull ups

06.11.2025

Strength
Take 10:00 to find a heavy 3 RM bench press 
then
1 set of max reps @ 75% of your 3RM

Strength
Deadlift
15 reps @ 50-55%
rest 2:00
12 reps @ 60-65%
rest 1:30-2:00
10 reps @ 70-75%

WOD
"Jump Around"
4 rounds
1:30 running clock
10 DB alternating snatch 50/35 35/25
8 heavy wall balls 30/20 20/14
max reps DUs in remaining time- scale to max reps single unders
Rest 30 seconds

06.10.2025

Gymnastics Conditioning
3 rounds
A. 3 HSPU negatives + 3 HSPU from a box
B.  PVC hollow hold banded lat pull downs x  20 reps

WOD
"Long Range" 
Every 6:00 x 5 sets
500/450m row
400m run
max body weight box step ups 24/20"