09.27.2025

WOD
"Tiny Little Scissors"
teams of 3
complete 3 rounds of
400m run
50 bar facing burpees
9 rope climbs

then into
21 clean & jerk 115/85 75/55 45/35
21 clean & jerk 135/95 95/65 75/55
21 clean & jerk 155/105 115/85 95/65
21 clean & jerk 185/125 135/95 115/75
21 clean & jerk 205/135 155/105 135/95

09.26.2025

Strength
Super set 3 rounds
X. barbell bent over rows x 8 rep at RPE 7-8-9 by round
Y. 30-45 seconds handstand hold
Z. 5 x pull up negatives- scale by using a band

WOD
"Oktoberfest" 
5 rounds
RX
10 deadlifts 225/155
15 V-ups
5 wall walks
INT
10 deadlift 205/135
12 V-ups
4 wall walks
SC
10 deadlifts 185/125
12 V-ups
3 wall walks

09.25.2025

Strength
back squat
10:00 EMOM
2 reps @ 65%

WOD
"What a Beaut" 
16:00 EMOM
min 1- 12/9 cals bike
min 2- 10 dual DB front squats 50/35  35/25
min 3- 40 DUs
min 4- 14 alternating DB snatch 50/35 35/25

09.24.2025

WOD
"Stag"
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run
 *Thurster*- based off your max C&J 
*Set 1-2: 3 reps @ 55%
*Set 3-4: 3 reps @ 60% 
*Set 5-6: 2 reps @ 65% 
*Set 7-8: 2 reps @ 70% 
*Set 9-10: 1 rep @ 75% 
 Please record times and make note of the loads used for this portion of the workout.

09.23.2025

Strength
3 rounds 
A. Landmine RDLs x 8-10 per side @2X01 
B. Banded pistol squats x 10 per side (or do them without a band if you can)
C. Jump rope x 60 seconds
 
warm up for gymnastics
Bar muscle up drills
https://www.instagram.com/p/C40NNR8uchc/
 
jump from a box- done correctly with straight arms
https://www.instagram.com/p/C4oUuNoR7WM/ 
 
hips behind the bar drill
https://www.instagram.com/p/C4lzxucRqsu/ 
 
low racked banded muscle up drill- don't use the bands on the rig to BMU
https://www.instagram.com/p/C4ihCOPuF9B/
 
Chest to bar drills  https://www.instagram.com/p/C4qREpzurIk/
1. banded PVC pull around the chest while seated
2. jumping low chest to bar pull ups
3. banded chest to bar pull ups




WOD
"The Looker" 
every 90 seconds x 7 sets
2 BMU/C2B pull ups/Pull ups
4 TTB
6 burpee to target
 

09.22.2025

Strength
Anderson Front Squats
Every 2:00 x 6 sets
2 single reps @ 65-75%
 
WOD
"Murky Muchacho" 
3 rounds for quality- not timed
100 feet sandbag carry 150/125/100/85 pick a bag
100 feet sled push 90/45 added to sled
100 feet farmer carry heavy

09.20.2025

 Mobility
 https://www.instagram.com/p/C27ocgKrqou/?img_index=4
1. hamstring to hip pry
2. adductor rock backs
3. frog rock backs 
4. multi angle groin drifts 
 
WOD
"Mr. French"
with a partner for time
150 wall balls 20/14
120 cal row
90 pull ups
60 DB box step ups 24/20" 50/35 35/25
30 burpees over the DB