12.24.2025

Strength
Back Squats
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
4 reps @ 80+%
 
Gymnastics Primer
30 second hold on rig
5 scap pull ups
5 lean back scap pull ups
https://www.instagram.com/p/DGGrollIbv_/. check out the good position vs. the bad position
 repeat this series and sub air chair swings for lean back scap pull ups if you are doing BMU
 
WOD
"Quick. Brown. Fox"
15 pull ups/ring rows
15 KB swings 70/53
10 C2B pull ups/ pull ups
10 KB swings
5 BMU
5 KB swings/strict pull ups or C2B pull ups
 
Post WOD
2-3 sets
Copenhagen plank x 20-30 seconds a side

12.23.2025

Strength
Deadlifts Every 2:30 x 4 sets
5 reps starting at 65%
no touch and go reps
make small jumps in load
 
WOD
"Speedway"
20:00 EMOM
min 1- 10 reps box jump overs 24/20"
min 2- 10 reps shoulder to overhead 95/65 75/55
min 3- 10 each side dual DB reverse lunges  35/25s
min 4- 4 reps wall walk or 50 feet handstand walk

12.22.2025

Strength
A. Every 90 seconds x 5 sets  
high hang snatch + hang snatch @ 70%


B. Every 2:00 x 4 sets  

pause snatch 1.1
60-65-70-75%
pause at the knee

WOD
"Foggier Window" 
For Time
15-12-9
power clean 135/95 115/75 95/65
TTB
Rest 1:00
9-6-3
squat clean 135/95 115/75 95/65
burpee over bar

12.20.2025

Shoulder Warm Up  https://www.instagram.com/p/CmeyeJBjV34/
1 set
1. DB External Rotation x 10 reps each side
2. DB Powell Raise x 10 reps each side
3. Prone Y raises x 10 reps
use 2.5#-5# plates




WOD
"Maple Fudge"
with a partner 
4 rounds for time
25 single DB box step ups 50/35 35/25
100 DUs
50 wall balls 20/14
25 pull ups

12.19.2025

Handstand push up skills
1. 2 sets: piked on a box hspu x 3-5 reps @ 21X1
2. 2 sets: handstand push up negatives on wall x 3-5 reps with a slow descend
3. 1 set: donkey kicks to wall  x 8-10 reps
4. 5 reps: kick to wall with control + 5 second hold on wall



WOD
"SIlhouette"
For Time
10 cals bike
15 left arm DB snatch 50/35
100 feet left arm overhead carry
10 cal bike
15 right arm DB snatch
100 feet right arm overhead carry
Rest 2:00
10 cal bike
10 left arm DB snatch 60/40
100 feet left arm overhead carry
10 cal bike 
10 right arm DB snatch 
100 feet right arm overhead carry
 Rest 1:00
10 cal bike
5 left arm DB snatch 70/50
100 feet left arm overhead carry
10 cal bike
5 right arm DB snatch 
100 feet right arm overhead carry

12.18.2025

Strength
Back squats
8 reps @ 65%
8 reps @ 70%
6 reps @75%
6 reps @75+%


WOD
"Impermanence"
3 rounds for time
15 reps devil's press 35/20  25/15 (these are fast and light)
400m row

12.17.2025

Strength
Deadlifts- no touch and go reps
4 sets of 5 reps
60/65/70/70% 
 
Member of the Month
Mary Rose
4 rounds for time
500/425m row
10 power cleans 95/65
12 overhead squats 95/65
30 DUs
20 sit ups