06.25.2025

Primer
Every 90 seconds x 6 sets 
1 clean & jerk- building load each round until you reach your wod weight
2-4 strict pull ups OR band assisted pull up top position hold  3 x 5 seconds
https://www.instagram.com/p/DJZ6rgMJBIS/ 
 
 
 
WOD
Member of the Month
Sara Endejan
 Every :30 for 20 min

1 (Squat)Clean & Jerk at 75-80% of your max

scale to 1 every minute or scale the load

06.24.2025

 
Strength 
A. snatch balance + OHS
5 sets of 1 + 1
 
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/
 
 
WOD
"Killer Bees" 
3 rounds for time
800m run
12 wall balls 20/14
6 power snatch 135/95
10 alternating pistol squats
 

06.23.2025

Strength
Back Squats
Every 3:00 x 5 sets
5 reps @ 80-85% of your 5RM
 
WOD
"Just Gymnastics"
For time
30 seconds on, 30 seconds off
30 TTB or single leg TTB or hanging knee raises
20 C2B pull ups/ pull ups/ ring rows
10 Bar muscle ups/ C2B pull ups/ pull ups
20 C2B pull ups
30 TTB

06.21.2025

WOD (32:00)
"Wasting Away" 
with a partner

100 bike cals- divide however
(9:00 time cap)

then
7:00 AMRAP
7 dual DB push press
7 TTB
7 dual DB hang snatch (think the last part of a devil's press)

then
100 row cals- divide however
(9:00 time cap)

then
7:00 AMRAP
5 box jumps 24/20"
5 power cleans 135/95
5 front squats 135/95

06.20.2025

Primer
Super set for 3 rounds
A. Turkish get ups x 3/side 
B. PVC banded lat pull downs in a tall kneeling or hollow position x 15-20 reps
 
 
Pull Up Conditioning

Work on isolation of the top and bottom positions of the strict pull up

A. guided by the coach, work on top position holding for 10 seconds x 3 sets
B. work the bottom position 3 x 3 reps
C. work the long eccentric in the supinated grip 3 reps
https://www.instagram.com/p/CrTJd1DoixU/
2 sets of 50% of your max set of pull ups
rest as needed
 
 
New pull up progressions
1. work the bottom position 3 x 5 second hold
2. work on passive hanging on the rig x 10-15 seconds
3. band assisted pull up top position hold  3 x 10 seconds or not go to failure
then 
4 sets of strict pull up with band at feet or no band- working on 1-5 reps with the last rep being a long eccentric
lastly
one set of ring row to failure
 https://www.instagram.com/p/DJZ6rgMJBIS/
 
Bar Muscle Up Drills
1. Swinging knees to bar x 1 rep every 30 seconds
youtu.be/eppZ94-6yEY 
2.  Stem Riser x 5 reps
youtube.com/watch?v=lS6L3YcVNG0
3. Banded low bar transitions
https://www.instagram.com/p/DAl_Mv3o2Bz/ 
 


WOD
"Strongman Work"
4 rounds each for time
3:00 rest between rounds
5 sandbag to shoulder 150/100/70
100 feet sled push
200 feet farmer carry 53/35s KBs
5 sandbag to shoulder

06.19.2025

Strength
Deadlifts
18 reps @ 50-55% 
Rest 2:30
15 reps @ 60-65%
Rest 2:00
10 reps @ 70-75%


WOD
Time Cap 25:00
"Juneteenth" 
6 rounds for time
19 burpees
11 thrusters 95/65  75/55  45/35
63 single unders

buy out: 650m run
 
 
 
Significance of rep scheme
6- June
19- 19th (freedom day)
11- 1/1 (date of the emancipation proclamation)
63- 1863 (year of the emancipation proclamation)
65- 1865 (year of Juneteenth)

06.18.2025

Strength
Every 2:00 for 5 sets
hang power clean + hang clean + jerk
build load 

WOD
"Roundball Rock"
For time
5 burpee box jump overs
1 clean & jerk  205/135
5 burpee box jump overs
2 clean & jerks
keep going up until 5 C&J