10.28.2025

Strength
Deficit deadlifts
Every 1:15 x 6 sets
2 reps @ 60-65%
 
 
WOD
"Last Buffalo in the Park"
AMRAP 20:00 
if you can go unbroken, then do it!
 25/20 cals bike 
30 overhead squats 75/55 45/35
100 single unders
20 TTB
25 DUs or 10 attempts
30 thrusters 75/55 45/35

10.27.2025

Strength
DB seated presses
3 sets of 8 reps + isometric hold at the top for 20 seconds after the last rep of each set
RPE 7/10 
 
 Handstand skills
A. 2 sets of donkey kicks x 10
B. 2 sets of handstand hold or handstand marches x 20-30 seconds
C. around the worlds from a box x 2 reps or attempts at handstand walking 
 
Burgener Warm Up- with PVC
1. down and finish (speed through the middle)
2. elbows high and outside (bar close)
3. muscle snatch (strong turnover)
4. power snatch lands 2", 4", 6" (footwork)
5. snatch lands (footwork)

Snatch Transfer Skills- with PVC
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. heaving snatch balance (arm speed)
4. drop snatch (foot and arm speed)
5. snatch balance (foot and arm speed)   

Strength
Every 2:00 x 6
3 hang snatch @ 70-75%
 
Every 2:00 x 3
3 snatch pulls @ 95-100%
 
Post Strength- core
2-3 sets 
Copenhagen plank x 30 seconds
rest 30 seconds
Copenhagen plank x 30 seconds
rest 30 seconds 
hollow body hold x 30 seconds 
 

10.25.2025

WOD
"Care Bear"
with a partner
For Time- cap is 26:00
Buy in: 40 cals bike
40 rounds of 
bear complex 135/95 115/75. 95/65
every 10 rounds your team completes 40 cals bike

bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press (BTN)

10.24.2025

Strength
Every 2:00 x 3
Dimmels x 12-15 reps @ 50% of your front squat max

then
Every 1:30 x 3 sets
10 DB box step ups 20" 50/35#

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)
 
Jerk transfer skills- 3 reps each
behind the neck push press
behind the neck push jerk
behind the neck split jerk 
push press
push jerk
split jerk  

Strength part 2
every 2:00 x 8 sets
2 high hang cleans + 1 split jerk
set 1-3 @55-60%
set 4-6 @65-70%
set 7-8 @75-80%
 
Every 2:00 x 3 sets
1 clean & jerk @ 80%

10.23.2025

Strength
A. Every 1:15 for 4 sets
2 snatch balance + 1 OHS @50-55%

B. Every 1:30 x 6 sets
snatch pull + snatch @65-70%


WOD
"Sunday Brunch"
15:00 AMRAP
20 cals row or 400m run
45 second sandbag hold 150/125/100/85
10 burpee box jump overs 24/20"

10.22.2025

Strength
Bench Press
5 x 5 reps @ 65-70%


Accessories
3 sets
A. landmine twists x 10/s
B. Bulgarian split squats x 8/s  RPE 7-8-9/10 by round

WOD
"Alter Ego"
Every 3:00 x 5 sets
5 deadlifts @ 70-75%
rest 15 seconds
15 wall balls 20/14

10.21.2025

Strength
Anderson Front Squats
ever 90 seconds x 8 sets
2 single reps @ 60-65% your max front squat

WOD
"Black Tuesday"
For Time
30-20-10
DB box step ups 50/35 on 20"box for everyone
9-6-3 wall walks

Extra work
3 sets
Suitcase carry x 100 feet each side