08.01.2025

Mobility
banded ankle stretch x 30 seconds each side
90/90 hip switches x 30 seconds
wall slides x 30 seconds

Primer
A. 2 x 3 hang power cleans + 2 front squats + 1 jerk @ 50%-60%
B. 3 x 2 hang power cleans + 1 front squats + 1 jerk @ 65%-70%

WOD
"Grace"
30 clean and jerks for time 
135/95  115/75  95/65

07.31.2025

Strength
Find your one rep max strict press
 
 
 Warm Up for Deadlifts
2 sets 
6 Russian baby makers 
3/side deep squat thoracic rotations 
8 barbell bent over rows 
15 KB swings
 
Deadlift
12 reps @ 70-75%
rest 2:00 
8 reps @ 75-80%
rest 1:30
3 reps @ 80-85%


WOD
"Red, White, and Brew"
4 rounds for time
100 feet sandbag carry 150/100/70
2 rope climbs- try one legless for a spicy challenge
Rest 1:00

07.30.2025

Strength 
Find your 5 RM back squat 
 
Strength
A. snatch balance
4 sets of 2 reps building to your 70-75% snatch 
 
B. hang snatch singles
set 1-2 @60%
set 3-4 @70%
set 5-8 @ 75-80%
 
WOD
"In the Shadows"
3 rounds for time
12 DB deadlits
9 DB front squats
6 DB jerks
dual DBs 50/35. 35/25

07.29.2025

Strength
Find your 5 RM back squat
 
 
WOD
"Brainbox" 
3 rounds 
13/10 cals row
10 thrusters 115/75  95/65  75/55
then
3 rounds 
10/8 cals bike
10 wall balls 20/14

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