11.04.2025

Strength
Every 2:30 x 6 sets
clean + front squat + jerk
warm up to a moderate weight and then start the clock and build load on the complex each round
 
WOD
"Nortourius Triple" 
3 sets of 4:00 AMRAP/ 1:00 rest
8 shuttle runs 25' out and back = 1 rep
8 sandbag cleans 150/125/100/85/50
8 C2B pull ups or pull ups
  *pick up where you left off each round*

11.03.2025

WOD
"Plead the 5th"
30:00 time cap or time when work is complete
EMOM
min 1- 15/12 cals row
min 2- *work
min 3- rest
*work= this can be partitioned however
100 wall balls 20/14
80 Russian KB swings 70/53
60 TTB
 
Your work can be done however you like.  You can get all the wall balls done first.  You can split up sets of wall balls and KB swings until those are done and then do all the TTB at the end.  You can make small sets of all three movements.  However you like as long as you track what you do so you know how much is finished each minute.  The workout is over once you finish the work OR you hit the time cap.
 
Scale to 80 wall balls, 60 KB swings, and 40 TTB

11.01.2025

WOD
"Beyond Good and Evil"
with a partner
20 rounds for time
you go, I go by round
Run 100m 
4 C2B pull ups
2 BMU
1 Single Arm Devil's press/side  70/50 50/35

10.31.2025

Strength
Every 2:30 x 6 sets 
hang clean + split jerk
3 reps @65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%


WOD
"Firestone Walker"
For Time
10-8-6-4-2 power clean & jerk 135/95
50 DUs after each set of C&J

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