10.30.2025

Strength 
Bench press
5 x 5 reps @ 70-75%
 
Accessories
3 sets 
X. hip flexor rock back. https://www.instagram.com/p/DO_cCv-CXx7/?img_index=1
Y. side plank x 30 seconds each side
Z. cross body carry x 100 feet each side- one KB OH and one KB at the side
 
WOD 
"Chocolate Rain"
5:00 AMRAP
9 HSPU
6 bar facing burpees
3 snatch- power or squat. 135/95

10.29.2025

Primer to squats
1. Cossacks x 30 seconds
2. 90/90 hip switches x 30 seconds
3. Frog rocks x 30 seconds
4. Deep squat weight transfer x 30 seconds  -sit in your squat and move over the foot/ankle, shifting body weight
  
 
Strength
back squats
10:00 EMOM
2 reps @ 70-75%
 
WOD
"Mexican Brunch"
2:00 ON 1:00 OFF for 7 rounds
40, 30, 20, 10, 40, 30... until 7 rounds is done (21:00)
row cals
DB box step ups 20#  50/35
abmat sit ups

10.07.2025

Strength
Bench press
5 x 5 reps @ 50%

WOD
"Double Galaxy"
4 rounds for time
100m sled drag
100 farmer carry
5 wall walks or 50 feet handstand walk
2 rope climbs

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%