workout of the day
12.31.2025
Strength
Bench Press
5-4-3-2-1
build to 85-90% on the single rep
WOD
"No Rules"
Buy In:
30 cal row
20 burpee over bar
20 cal bike
then
3 sets
8 thrusters 135/95 115/75 95/65 50+ 115/85
2 wall walks
3 sets
4 devil's press 50/35
100 foot farmer carry
12.30.2025
Strength
A. Every 2:00 x 4
2 clean lift offs + 1 clean pull @ 70-75%
B. Every 2:00 x 8
hang power clean + 2 power cleans
build to RPE 8-9/10
C. Every 3:00 x 3 sets
front squat x 4 reps @ 80%
WOD
"Bottle Logic"
12:00 EMOM
min 1- front rack reverse lunges x 6 each side* athlete picks load on barbell
min 2- strict hspu x 6-8 reps
min 3- hollow hold x 30 seconds
12.29.2025
Strength
Deadlift
4 x 5 reps
start @70% and build with small jumps
WOD
"Affogato"
Every 3:00 x 5 sets
15/12 cal row
10 TTB
5 C2B pull ups
12.27.2025
WOD
"Double Stack"
(repeat from 2/17/2024)
For Time with a partner
Buy in: 50 burpees
50 rounds
3 deadlifts 135/95. 115/75. 95/65
2 power cleans
1 push jerk
Buy out: 50 burpees
12.26.2025
WOD
"Crusher"
with a partner
divide reps- one work/one rest
400m row
10 wall walks
400m row
50 DB alternating snatch 50/35 35/25
400m row
80 box jump overs 24/20"
400m row
50 DB alternating snatch
400m row
10 wall walks
400m row
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