workout of the day
07.24.2025
WOD
"Flash"
For Time
6 C2B pull ups or 6 BMU
24 alternating DB snatch 50/35. 35/25
75 feet handstand walk or 6 wall walks
24 alternating DB snatch
6 C2B pull ups or 6 BMU
Strength
Every 2:00 x 5 sets
2 push press + 2 push jerk @ 21X1
@85-90% your max strict press
WOD
"Flash"
For Time
6 C2B pull ups or 6 BMU
24 alternating DB snatch 50/35. 35/25
75 feet handstand walk or 6 wall walks
24 alternating DB snatch
6 C2B pull ups or 6 BMU
Accessories
3 x 12 landmine hack squats https://youtu.be/2P7NbJt4U7U
3 x 10 landmine rotations youtube.com/watch?v=sxca8sHUFiM
07.23.2025
Strength
Every 3:00 x 7 sets
high hang clean + hang clean + jerk
build load- try to keep this unbroken- start around 50-55% your max clean & jerk
**add 1-2 muscle ups after each lift or 2-4 other gymnastics movements between each lift
07.22.2025
Member of the Month
Laura Miller
3 rounds for time
24 air squats
24 push ups
24 walking lunges- just body weight
24 sit ups
400m run
Member of the Month
Laura Miller
3 rounds for time
24 air squats
24 push ups
24 walking lunges- just body weight
24 sit ups
400m run
07.21.2025
Strength
A. snatch x 1 rep for 6 sets- build load as you feel starting at 60%
B. snatch deadlift
3 x 3 reps @ 85-95% max snatch
Re-Test your pull ups- strict
Strength part 2
deload back squats
Every 2:00 x 5 sets
5 reps @ 55-60% your 5 RM - next week is test week!
Post Strength Carries
*carry heavy for each
2-3 sets
100 feet suitcase carry each side
100 feet OH carry each side
07.19.2025
WOD
"Glamping"
AMRAP 25:00
10 synchronized burpees over the line
20 alternating DB single arm hang clean and jerk 50/35 35/25
30 box jump overs 24/20"
40 pull ups
100 DUS or 200 singles
all reps, except for the burpees, can be split between partners however you choose, one work-one rest
WOD
"Glamping"
AMRAP 25:00
10 synchronized burpees over the line
20 alternating DB single arm hang clean and jerk 50/35 35/25
30 box jump overs 24/20"
40 pull ups
100 DUS or 200 singles
all reps, except for the burpees, can be split between partners however you choose, one work-one rest
07.18.2025
WOD
"Sing-a-Long"
6 rounds for time
10 front squats 95/65
6 TTB
8 shoulder to overhead 95/65
4 C2B pull ups
Strength
Every 1:15 for 8 sets of 1 power clean and jerk
sets 1-3 @ 60-65%
sets 4-5 @ 65-75%
sets 6-8 @ 75+%
finish with 3 sets of 3 clean deadlifts @ 95-100%
WOD
"Hiking We Will Go!"
15:00 EMOM
min 1- run 200m
min 2- 5 hang power cleans 165/115 135/95 115/75
min 3- 30 seconds of wall balls* 20/14
*this is your score for today
07.17.2025
WOD
"Sing-a-Long"
6 rounds for time
10 front squats 95/65
6 TTB
8 shoulder to overhead 95/65
4 C2B pull ups
Strength
3 rounds- super set
Landmine squat to press x 12-10-8
https://www.instagram.com/p/DIJrseau2-u/?img_index=1
Dual DB box step ups x 5/side RPE 7-8/10
WOD
"Sing-a-Long"
6 rounds for time
10 front squats 95/65
6 TTB
8 shoulder to overhead 95/65
4 C2B pull ups