03.24.2025

Strength
Pause Back Squats
5 sets of 5 reps @ 55% tempo- 13X1

WOD
Member of the Month

“Have Faith”

3 rounds for time (50/35lb)

12 single-arm S2O

30 DUs

8 Turkish getups

30 DUs 

12 Goblet squats

03.17.2025

Strength
A. 3 sets of Heels Elevated Landmine Goblet Squat x 6-8 reps   
B.  3 x Super set 1. goblet Cossack squats x 6/side @20X1
                             2. DB single leg RDLs x 6/side @30X1
C. 3 sets of Banded Hamstring Curls x 15 reps
 
 
 
Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under)

Jerk transfer skills- 3 reps each
behind the neck push press
behind the neck push jerk
behind the neck split jerk 
push press
push jerk
split jerk
 
 
 
WOD
"Wheeler's Patent"
5 rounds for quality
5 clean & jerk -build by round
5 box jumps 30/24"
rest as needed

03.22.2025

WOD 
"The Juice at Home"
with a partner
800m row
10 power cleans 205/135
30 C2B pull ups
50 TTB
100 wall balls 20/14
50 TTB
30 C2B pull ups
10 power cleans 205/135
800m row

03.21.2025

Strength
Core Work
6 sets
30 seconds hollow hold
10 per side bird dog rows
then
3 sets
15 per side banded  pallof twists
15 per side single arm banded lat pull downs
 
WOD
"Marooned at Sea"
5 rounds for time
200m run
4 strict pull ups
8 thrusters 75/55 45/35
10 box jump overs 24/20"
8 thrusters 
4 strict pull ups
Rest 1:00
record splits

03.20.2025

Strength
Bench Press
5 reps @ 65%
3 reps @ 75%
1 rep @ 80%
5 reps @ 70%
3 reps @ 80%
1 rep @ 85%
 
WOD
"Chieftain"  
4 rounds of 2:00 work, 1:00 rest
pick up where you left off- count full rounds + reps
3 reps power cleans 155/105 115/85 95/65
6 reps push ups
9 reps air squats

03.19.2025

Strength
Strict Press
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @85%
1 rep @ 85+%
 
 
 
WOD
"Mulligan"
4 rounds for time
30 DUs
15 Deadlifts 185/125
10 HSPU
250m row

03.07.2025

Strength 
Front squat
2 sets of 3.3.3 @ 75%
rest is 10-15 seconds between sets of 3 reps

WOD
20:00 EMOM
min 1- 20 DUS + 3-5 reps choice gymnastics
min 2- single arm DB devil's press 50/35 x 8 reps
min 3- max cals bike for 30 seconds
min 4- rest