10.02.2025

Strength
Every 2:00 x 4
Deadlifts
4 sets of 4 reps @ 75-85%
 
Accessories
A. barbell hip thrusts x 10 reps @ 21X1 RPE 7/10
rest 1:00 
B KAS glute bridge x 30 seconds ideally at the same weight as the hip thrusts
https://youtu.be/Ejdwjc49icY 
 
WOD
"Duck Duck Goose"
For Time
Run 200m
20 box jump overs  24/20"
Run 400m 
15 box jump overs 24/20"
Run 800m
10 box jump overs 24/20"

10.01.2025

Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under)
  
 
Strength
3 sets of tall clean + clean sotts press @ 20-30%

Every 90 seconds x 3 sets
hang power clean + thruster @ 55-60%


Every 1:00 x 4:00 
power clean- build to wod weight 


WOD
"Triple Sunshine" 
For Time 
3 rounds of 
4-3-2-1
power cleans
*gymnastics
weight by round
RX 155/105 165/115 185/125
INT 115/85 135/95 155/105
SC 75/55 95/65 115/75
*gymnastics by round
HSPU/TTB/Muscle ups- ring or bar
 
 

09.30.2025

Strength
Push Press deload 
Every 1:15 x 5 sets
3 reps @ 50-60% of your 3 RM
 
WOD
"Juice Machine"
5 rounds for time
3 power cleans + 3 front squats + 3 shoulder to overhead 135/95 115/75 95/65
10 lateral burpees over barbell

09.29.2025

Strength
Front squat deload
Every 2:00 x 4 sets
3 reps @ 55-60% at 21X1 tempo
 
WOD
"Mornin' Delight"
5 rounds for quality
100 feet farmer carry heavy
50 feet suitcase walking lunges 50/35 35/25
5 reps death drop to broad jump
 
Accessories
3 sets
A. banded pallof twist x 10 per side
B seated banded knee tucks x 15 reps
https://youtu.be/RQ9MRSTfR0M

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