07.08.2025

Lifting Primer
A. 4 sets of hang squat + snatch @55-70%
B. 3 sets of 3 reps snatch deadlift @ 80-90%

WOD
"Burl"
For Time
9-6-3
power snatch 115/85 95/65 75/55
strict pull ups
time cap 8:00

07.07.2025

Strength
Every 90 seconds x 7 sets
3 pause back squats (2-3 seconds at the bottom)
@70-80% of your 5RM

WOD
Strongman Work
5 rounds for time
60 feet (6 times with the 10 foot rope on small sled) hand over hand sled pull- you should add 180#/135# to sled
200 feet farmer carry 53/35s
100 feet sled push- add 90/45# to large sleds

07.05.2025

Primer
3 rounds- increase load each round 
4 inchworms + push up
4 each side DB strict press
8 KB swings 
 
WOD
"Eclipsing Echoes"
with a partner -divide reps- one work, one rest
For Time
100 burpees to a target
80 HSPU
60 TTB 40 dual DB devil's press 50/35 35/25
20 wall walks
 
 

07.04.2025

Partner WOD
you go, I go 
14 rounds
5 thrusters 135/95 115/75 95/65
3 bar facing burpees
1 bar muscle up/1 C2B pull up/ 1 pull up

then
10 rounds
2 sandbag to shoulder 150/100/70
100 feet sandbag bear hug carry
2 sandbag to shoulder

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