07.03.2025

Strength
Bench press
4 sets of 6 reps @ 60-65% of your 3 RM

WOD
"Speedway"
5 rounds each for time
10 single DB box step ups 24/20"
8 DB alternating snatch
4 single DB devil's press 
Rest 1:00
50/35  35/25

07.02.2025

Strength
Strict Press
4 sets of 4 reps @75-80%


Handstand push up work
A. 3 x 3 reps handstand negatives 
B. 3 x 4-6 reps piked box hspu


Rope climbing skills

  https://www.youtube.com/watch?v=Xu6aCF7nyOA

1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull
 

WOD
"The Fizzler"
For Time - 9:00 cap
100-50-25 Double unders or x 2 singles
1-2-3 rope climbs

07.01.2025

Strength
Back squats
Every 90 seconds x 8 sets 
3 pause back squats of your 5RM
sets 1-4 @ 60-65% 
set 5-8 @ 65-70%


WOD
"Spring Fling"
Every 3:00 x 4 sets
8 deadlifts 225/155 185/125 155/105
12/9 cals bike
4 deadlifts 225/155 185/125 155/105

06.30.2025

"Harvey Milk"
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
             
                           

Perform al repetitions for movement #1 (Pull-Ups), then #2 and #1 (Double-Unders and Pull-Ups), then #3, #2, and #1 (Burpees, Double-Unders, and Pull-Ups). Continue this way until the final found of all five movements in descending order: #5, #4, #3, #2, #1 (Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups).

The pattern is similar to the “12 Days of Christmas” WOD.

06.28.2025

WOD
"Juice Tiger"
with a partner
you go, I go by round
24 rounds for time
2 ring muscle ups/BMU/ C2B pull ups or strict pull ups
3 power cleans 155/105 135/85 115/75
4 HSPU or box piked HSPU

06.27.2025

Strength
Deadlifts
20 reps @ 55-60%
rest 2:30 
10 reps @ 65-70%
rest 2:00
10 reps @ 70-75%
 
WOD
"Long Endurance Conditioning"
Every 5:00 x 6 sets
2:00 row
2:00 bike
1:00 burpees
*record number of burpees

06.26.2025

Strength
Strict Press
5 sets of 5 reps @ 70-75%
after each set of presses, complete 5 ring rows
 
WOD
"Honey Badger"
21-15-9
air squats
hollow body rocks or V-ups
push ups
after each round complete 30 DUs + 3 wall walks