09.08.2025

Strength
Front squats
every 90 seconds x 5 sets
3 reps @ 55-60%

retest your max set of strict pull ups

WOD
"Water Wings"
AMRAP 16:00
5 deadlifts 225/155
5 burpee box get overs 44/40"
5 deadlifts
15 sit ups

09.06.2025

 
WOD
"Garden Crusher"
For Time with a partner
Buy in 2K row
30 power snatch 95/65 75/55 45/35
30 burpee over bar
30 push jerks 135/95 95/65 75/55
30 burpee over bar
30 power cleans 155/105 135/95 95/65
30 burpee over bar
30 front squats 185/125 155/105 135/95 
30 burpee over bar
Buy out 2K row

09.05.2025

Accessories
3 rounds
A. strict handstand push ups x 4-6 reps
B. ring dips x 3-6 reps or work on your ring support hold for 20 seconds
C. hollow rocks x 20 seconds

WOD
"Social Butterfly"
Every 3:00 x 5 sets
for max distance
20/15 cals row
15 box jumps 24/20"
remaining time max farmer carry in 25 feet segments
50s/35s

09.04.2025

Strength
Every 90 seconds x 8 sets
snatch deadlift + snatch pull + power snatch @ 65-70%

WOD
"Swellfire"
5 rounds for time
5 overhead squats
10 front squats
15 deadlifts
weight on barbell is 65% of your strict press max

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