11.07.2025

Strength
Bench press 5 x 5 reps @ 75+% 
then
3 sets of (super set)
A. Bulgarian split squats x 7/side @ RPE 7/10
B. Strict pull ups x 5 reps

WOD
"In Perpetuity"
3 rounds for time
20/15 cals row
15-12-9 TTB by round
6 power cleans 135/95

11.06.2025

Strength
Anderson Front Squats
Every 90 seconds x 8 sets
2 reps @ 70%
 
 
WOD
"My Pet Rock"
11:00 AMRAP
Alternating DB snatch x 6/side 50/35 35/25
DUs x 20
Rope climb x 1
**each round you add 2 reps per side of the DB snatch and 10 reps to the DUs
round 2= 8/side snatch, 30 reps DUs and 1 rope climb
round 3= 10/side snatch, 40 DUs and 1 rope climb

11.05.2025

Strength
Super set for 3 rounds 
A.  barbell hip thrust x 10 reps @ 21X1 RPE 8/10- more than last time please
rest 1:00
B. KAS glute bridge x 8 reps with same weight as above
 
then
super set for 3 rounds
C. seated DB Z press x 8 reps + 20 seconds ISO hold on last rep at RPE 8/10- more than last time  
D. 100 feet each side heavy suitcase carry
 
WOD
"Leaner"
For Time
4-3-2-1 deadlift at 70/75/80/85% by round
4-3-2-1 strict HSPU on wall or on a box
15/12 cals row OR 10/8 cals bike

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