09.11.2025

Strength
Deadlift
4 sets of 8 reps@ 65-75%
 
WOD
"Redwood Remedy"
5 sets - each for time
200m run
6 HSPU
2 BMU
rest 1:00

09.10.2025

Strength
A. 3 sets of tall clean + sotts press @ 20-30%
B. 3 sets of hang clean + thruster @ 40-50%
C. 6 sets of clean @ 60+%
 
WOD
"Lean Mean Tangerine"
For Time
15-10-5-10-15
TTB 
Wall Balls 20/14
buy out: 600m run

09.09.2025

Strength
Push Press
every 2:00 x 6 sets
3 reps @ 75-80% of your 3RM
 
WOD
"Drifting West"
every 2:00 x 4 sets
sled sprint x 100 feet then...
every 3:00 x 4 sets
sled push heavy x 100 feet

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