02.27.2025

Strength
3 sets
A. PVC banded lat pull downs x 20 reps
B. Banded tricep push downs x 20 reps
C. Single arm DB strict press x 8 per side at RPE 7/10

WOD
"Going First"
4 rounds for time
10 power cleans 95/65  75/55 45/35
5 bar facing burpees 
10 TTB or hanging knee raises
Rest 2:00

02.26.2025

Strength
A. snatch press in the receiving position (3:00)
4 sets of 1 rep building from last time
B. snatch balance. (5:00)
5 sets of 1 rep starting at 65-70% and building
C. snatch x 1 rep
Every 1:15 for 6 sets (6:00)
set 1-2 @ 50-60%
set 3-4 @ 65-70%
set 5-6 @ 75-80%
 
WOD
"Steady She Goes"
Every 6:00 x 3 sets- there is no extra rest on these intervals
0-:30 wall facing handstand hold
:30-3:00 machine at steady pace
3:00-3:30 hollow hold
3:30-6:00 machine at steady pace
 

02.25.2025

Strength
Back squats
4 sets of 5 reps @ 70%
 
WOD
"Finally"
5 rounds for time
10 deadlifts
8 hang power cleans
6 front squats
4 push jerks
2 thrusters
RX 95/65 IN 75/55 SC 45/35
try for unbroken rounds

02.24.2025

Strength
Deadlifts
2 reps @ 80-85%
2 reps @ 85-90%
2 reps @ 85-90%
8 reps @ 65-70%
8 reps @ 65-70%
 
Bench press
Every 1:15 x 7 sets
1 pause bench press + 1 bench press
start at 50% and build
 
WOD
"Captain" 
7:00 Ladder
1,2,3,4,5...until time expires 
Pull ups- option to go strict for the challenge
thrusters. 135/95 115/75 95/65

02.22.2025

Warm Up

coach led flows

WOD
"Twice as Nice"
with a partner for time
10 rounds- you go, I go by round
100m row
8 TTB
4 front squats 155/105 115/85  95/65
then
10 rounds- you go, I go by round
2 bar muscle up or ring muscle up/ 2 C2B pull ups/ 2 pull ups
3 power snatch 135/95 95/65  75/55
6 box jumps 24/20"

02.21.2025

Strength
Every 2:00 for 8 sets
set 1-3: 1.1.1 @ 68-73%
set 4-6: 1.1.1 @ 75-80%
set 7-8: 1.1 @80-83%

WOD
"All-American"
15-12-9
hang power cleans 115/85  95/65  75/55
HSPU or piked box/floor hspu

02.20.2025

Strength
Front squats @ 70%
set 1: 3.3.3
set 2: 3.3.3
set 3: 3.3.3  
3 reps then rest 10-15 seconds + 3 reps, rest + 3 reps
Rest 2:00 between sets
 
Primer
10:00 EMOM
min 1- 5 strict press @ 60% from the floor
min 2- 8 power snatches at that load
 
Body Armor
21-18-15-12-9
sit ups
*2 Turkish get ups/side after each set of sit ups
 *goal is to build load on each set of TGU