09.03.2025

Strength
8:00 EMOM
3 reps push press @ 70-75% of your 3RM

then
accessories
3 rounds
A. reverse lunges x 6-8 per side @ RPE 6-7/10
B. chin over bar hold -not longer than 30 seconds

WOD
"Red Barn"
30 rounds for time
5 KB swings 53/35
4 abmat sit ups
3 hand release push ups

09.02.2025

Strength
Every 3:00 x 5 sets
3 reps front squat @ 80-85% of your max
between sets- practice one rope climb

WOD
"Standard"
For Time
30-20-10 burpee box jumps 24/20"
10-20-30 power cleans 95/65

09.01.2025

Strength
Deadlifts
4 x 10 reps @ 60-70%

WOD
"More than it's Parts"
Teams of 2
14 rounds for time
25 DUs 
7 thrusters 95/65
7 TTB
*switch by round

08.16.2025

WOD
"You Complete Me!"
with a partner 
30 rounds for time
5 dual DB hang squat cleans 50/35 35/25  
3 burpee box jump overs 24/20"
1 bar muscle up/C2B pull up/ pull up

08.15.2025

Strength
power cleans
Every 90 seconds x 8 sets (12:00)
sets 1-3: 1.1 @ 70%
sets 4-6: 1.1 @ 75%
sets 7-8: 1 @ 80%
 
WOD
"Around the World"
2 rounds for time
20 wall balls 20/14
50 feet OH walking lunges  50/35. 35/25  (single DB)
35 DUs
400m run

08.14.2025

Strength
Test your 1RM front squat OR
 
pause front squats
every 90 seconds x 5 sets
3 front squats @ 22X1 at 60-65%
 
WOD 
"Drag Race"
15:00 AMRAP
sled push 50 feet- add 1-2 pates on big sleds
small sled hand over hand pulls x 40 feet (4 x through the rope that is 10 feet long)- add 3-4 plates
sandbag over the barbell x 5 reps 150/100/70

08.13.2025

Strength
Test your 1RM front squat
5 reps @55-65%
3 reps @ 65-70%
2 reps @ 70-75%
singles @ 80+% until you reach a heavy for today
 
 
Skill work
3 rounds
6-8 strict HSPU or piked on a box
6-8 strict TTB or hanging knee raises
20 seconds top of the rings hold
 
 
WOD
"Sprint This!"
4 rounds for time
100m run
10 alternating DB snatch 50/35. 35/25