10.8.25 WOD.
Deadstop Sumo Deadlift (5 x 5) Every 2:00 x 5 sets (week 3 of 3) 5 Deadstop deadlifts Then…. For time: 4 Rounds: 10 Wall Balls 8 Toe to bar 6 Box Jump overs Rest :90 seconds then 1 Round: 40 Wall Balls 32 Toe to bar 24 Box jump overs
10.7.25 WOD.
Shoulder Press (9 x 1) Every 1:00 x 9 sets: (week 3 of 3) 1 strict press We are adding another extra set this week, and the goal it is to get better at pushing through the sticking point. These should all be at the same weight. Then… For time: 30 Double unders (45 singles)…
10.6.25 WOD.
Back Squat: Week 1/4 Prep: 3 Sets 5 Rep Jump Squat for Height: Empty Barbell Then.. Main Set: 2 x 8 @ 65% 1×8 @ 70% 1×6 @ 75% 1×6 @ 85% Then… 15 min AMRAP: 300m run 2 rounds of cindy 1 Round of Cindy = 5 pullups 10 pushups 15 air squats
10.4.25 WOD.
Saturday’s classes: 8am 9am (Barbell) 10a ——- 3 Sets: 10 Dumbbell lat pull over 12 Single Dumbbell Curl (both hands) Then…. For time: 5 Rounds: 10 Bench press 135/95 10 Box Jumps with Step Down Right into 5 Rounds: 5 Squat cleans 5 Wall Walks
10.3.25 WOD.
10:00 EMOM – 40-60%1 Power Snatch + 1 Hang Snatch + 1 Overhead squat. For time: 40/30 Cal row40 Back squats 115/75–30/24 Cal row30 Power snatch–20/15 Cal row20 Shoulder to overhead–10/7 Cal row10 Burpee pull-ups *21 min
10.2.25 WOD.
4 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Toe touches Crunches Flutter Kick in Hollow Hold Then… 30 min amrap: 200m Run 24 Bench Dips 12 Strict chin-ups (Inverted – BB off rack) – 200m Run 48 Air squats 24 Pushups – 200m Run 24 Russian kettlebell swings 12/9 Cal…
10.1.25 WOD.
4 Sets: :30 Bike/row/ski 20 Sit-ups 10 Walking lunges 8 Russian Kettlebell Swing Then… Deadstop Sumo Deadlift Every 2:00 x 5 sets (week 2 of 3) 6 Deadstop deadlifts These should be between 55-65%. The focus should be on maintaining position, the bar speed can slow down but each rep should look exactly the same….
9.30.25 WOD.
DB: Front raise, side raise, upright row 3 x10 — Complte 10 of each for a total of 30 reps. light dumbbells or change plates. Then…. Shoulder Press (8 x 1) Every 1:00 x 8 sets: week 2 of 3 1 strict press We are adding an extra set this week, and the goal it…
9.28.25 WOD.
2min Row-bike Then… 3 Rounds at a Warm-Up Pace 8 Wall Ball 50 Walking Lunge. Down and back 50 Single Unders Then… Back Squat- Week 3/3 Primer: 3 x 5 Reps Build to Opening Weight for Following Sets… Every 3:00 x 3sets 10 Pause Back Squats *1 – 2 second pause, no bouncing out of…
9.27.25 WOD
3 Sets: 10 DB Chest supported row 10 Seated Dumbbell Press Then…. For time: 40/35 Cal Bike/row 20 Alternating hang Dumbbell Snatch 10 Box Jump overs — 30/25 Cal Bike/row 20 Alternating hang Dumbbell Snatch 10 Box Jump overs — 20/15 Cal bike / row 20 Alternating hang Dumbbell Snatch 10 Box Jump overs