07.28.2025

Mobility
A. 8 each side off set cat/camels
B. 8 each side thread the needle
C. 8 each side shoulder airplanes then progress to a single arm shoulder airplane for 4 more each side
https://www.instagram.com/p/C7zJ6ByMa2V/ 
 
Strength
Find your 1 RM strict press
 
WOD
"Just for Kicks"
5 rounds for time
45 DUs or 90 singles
10 TTB 
5 power cleans 155/105 115/85 95/65

07.26.2025

WOD
"Swing"
With a partner for time
run 200m together
10-8-6-4-2
overhead squats each person 115/75 95/65 75/55
synchro burpees over the bar
synchro TTB
 
*each round starts with a 200m run followed by the reps you are on.  Each person completes the reps of overhead squats one at a time then the team moves onto the synchro stuff.  Burpees need to be together on the floor.  TTB needs to be together at the bar with feet touching at the same time.

07.25.2025

A. Sumo Deadlift -
Every 2:30 x 5 Sets:
- 6 Reps @ RPE 6-7

B. Accessories -
3 Sets Of:
- DB Single Leg RDL x 8 Reps / Side
- Copenhagen Plank Hold x 15 seconds/ Side. https://youtu.be/JTZKB_-n_RY
- Dual KB Front Rack Carry x 100'


WOD
"Drive"
10:00 EMOM
min 1- 8 dual DB box step overs 20"  50/35 35/25 
min 2- 30 seconds of strict handstand push ups or piked from a box

07.24.2025

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

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