03.28.2025

WOD

“Filthy Fifty”
For Time-cap 30:00
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

03.27.2025

Strength
Every 1:30 for 8 sets
3 hang cleans 
set 1-3 @ 60%
set 4-6 @ 65%
set 7-8 @ 70%


WOD
"Velvet Glow"
Every 3:00 x 4 sets
15 push ups
10 front squats 135/95. 115/75. 95/65 from the ground
1 rope climb

03.26.2025

Strength
10:00 EMOM
3 strict press- increase load every 2 sets

WOD
"Kneecap"
20:00 EMOM
min 1- 45 seconds row for calories
min 2- macho man complex at 70% your max C & J
min 3- 100m run
min 4- rest
*macho man = 3 power cleans + 3 front squats + 3 push jerks

03.18.2025

Strength

3 sets

A. T-bar rows x 8-10 @ 20X1. https://www.youtube.com/watch?v=-4DgImN_G7o
B. Strict pull ups x 5 reps or weighted if you need more challenge
C. DB tricep extension x 10 + go to failure on banded tricep push downs immediately following the DB
 
 
WOD
"Blind Pig"
20:00 AMRAP
20 power snatch 95/65. 75/55
20 TTB
20 box step ups -body weight
4 around the worlds- pike on box and walk hands around the box for a rep

03.25.2025

Strength
5 sets of 3 x (snatch push press + overhead squat)
build load starting at 50% max snatch

WOD
"Party Crusher"
AMRAP 7:00
8/5 cals bike
10 TTB
9 power snatch 95/65
Rest 3:00
AMRAP 7:00
8/5 cals bike
4 bar muscle ups
4 thrusters 135/95

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