10.15.2025

Strength
Test your max front squat

or

Accessories
3- 4 sets
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
about 21:00 for everyone to finish if you have 3 people per bike
"Swish"
(3 people per bike)
Person A starts at 0:00.  Person B at 1:30. Person C at 3:00. Then A starts again at 4:30. 
4 rounds each for calories
1:00 bike for cals
:15 rest
:15 bike for cals
Rest 3:00

10.14.2025

Strength
Test your max front squat


Accessories
A. banded hamstring curls x 20 reps
B. standing hip flexor pull throughs x 10 each side 
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C. hollow hold x 30 seconds

WOD
"Mr. Perfect"
For time
10-8-6-4-2 HSPU
2-4-6-8-10 Power cleans 155/105
time cap 8:00

10.13.2025

Strength
bench press
5 sets of 5 reps @ 60%

WOD
"Doppelganger"
20:00 AMRAP
50m reverse sled drag- add 2/1 plates to big sled
100 feet sandbag bearhug carry -pick a black sandbag
16 single arm DB thrusters 50/35 35/25
400m run

10.11.2025

The Gritty 5K
For Time
1k Run
1k Row
1k Run
30 cals Bike
1k Run
50 wall balls  20/14# or 14/10#
1k Run
then 
5 rounds
50 feet single arm DB suitcase carry + 10 DB snatch. 50/35. 35/20
Then
1k Run 
20 box get overs

10.10.2025

Strength
Front Squat deload
Every 2:30 x 4 sets
3 reps @ 21X1 @ 60-65%
 
WOD
"Zombie Dust"
2 rounds each for time
20/16 cals row
10 hang power cleans 115/75 95/65 75/55
20/16 cals row
10 power cleans 115/75 95/65 75/55
then
2 rounds 
300m run
10 hang power snatch 115/75 95/65 75/55
300m run
10 power snatch 115/75 95/65 75/55
 
 
Accessories
5 sets 
A. 5 strict pull ups- add weight or add bands if needed
B. 10 banded lat pull downs- take the eccentric a bit slower

10.09.2025

Strength
test 3 RM push press 
or
10:00 EMOM 
3 reps back squats @ 65-70%


WOD
"Inverted Annie"
for time
50-40-30-20-10
UB DUs
handstand hold in seconds

Accessories
https://www.instagram.com/p/DO_cCv-CXx7/?img_index=1
3 super sets
A. Hip flexor rock back x 10 reps each side
B. Standing hip flexor pull through x 10 each side

10.08.2025

Strength
Re-Test 3 RM push press

WOD
"Headroom"
25:00 EMOM
min 1- 12 burpees to target
min 2- 12 wall balls 20/14
min 3- 12/9 cals bike
min 4- 8 single arm devil's press 50/35 35/25 
min 5- rest