12.9.25 WOD
Push Press Every :90 x 5 sets: (Week 3 of 3) 3 Push press Then…. 10 Rounds For Time: 10/8 Cal Row 10 Alt DB Snatch 50/35 10 Burpee Over DB
12.8.25 WOD.
Squat Primer: 3-4 Sets 5 Back Squats @ 135/95 5 Max Height Wall Ball Main Set: 5 Sets 4 Front Squats + 4 Back Squats These should be relatively light. I want to continue take some time off of heavy squats and rebuild some of our squatting. We will be mixing it up into a…
12.6.25 WOD.
10 Bb curls 10 Bb high pulls 10 bent over row 5x Then… For Time: 60 Double Unders or 80 Single Unders 30 Empty Barbell Thrusters 20 Empty Barbell Front Rack Reverse Lunge Steps 10 Burpee Pull Ups 20 Empty Barbell Front Rack Reverse Lunge Steps 30 Empty Barbell Thrusters 60 Double Unders or 80…
12.5.25 WOD.
Main Set: 10:00 EMOM 3 Hang Power Cleans + 3 Hang Squat Cleans + 3 Thrusters 30-40% Then 6:00 EMOM 3 Hang Power Cleans 60% 13 min AMRAP 10/7 Cal Bike 1-2-3-4-5-6-7… and so on Devils Press
12.4.25 WOD.
Heavy Bench Press Primer: 2 Sets 10 Reps @ 50% of 1RM Main Set: 2 Times Through 10-5-2 Load Goal: Build Across Sets for Maximum Total Load Moved, Drop back down in weight and repeat Then… 2 rounds: 10 Strict Chin Ups 20/15 cal bike 20 Plate Sit Ups immediately into… 2 rounds: 15 Hand…
12.3.25 WOD.
EMOM x 5min. 12/9 Cal Row/Bike Then… EMOM x 10min. 2 Power Clean & Jerks (Building) Then…. EMOM x 5min. 12/9 Cal Row Then… EMOM x 10min. (Build from last week) 3 Deadlifts Week 3/3 NO REST BETWEEN SECTIONS. 30min. straight through!
12.2.25 WOD.
Push Press (5 x 3) Every :90 x 5 sets: (Week 2 of 3) 3 Push press Then…. Every 2:30 x 10 Rounds: 250m Row 8 Toes-To-Bar/ V-ups * Power Snatches (climbing) Rounds 1-3: 5 snatches Rounds 4-6: 3 snatches Rounds 7-10: 1 snatches
12.1.25 WOD.
Heavy Squat Primer: 3 Sets 6-8-10 Back Squat @ 40% Rest as Needed Between Sets (yes weight stays the same and reps increase each set) *Warm-Up Sets are to full depth. Then… Main Set: Box Squats 5 Sets 5 Box squats *Box Should be right at parallel Load Goal: 70-80% of 1RM Squat These box…
11.29.25 WOD.
Barbell Cycling 1: 10 Barbell Hang Clean and Jerks 2: 8 Barbell Hang Clean and Jerks 3: 6 Barbell Hang Clean and Jerks 4: 5 Barbell Hang Clean and Jerks 5: 4 Barbell Hang Clean and Jerks Increase load across sets. This is meant to practice the barbell control from overhead to the hang. Then……
11.28.25 WOD.
8a and 9am classes only. 2min. AMRAP: 6 Cal 6 Sumo Deadlift High-Pulls 6 Wall Balls 6 Burpees Rest 1min. Repeat until you finish 20 Rounds! 35min. You are essentially working 2min. ON by 1min. OFF until you finish all 20 rounds. That is, “if” you can finish all 20 🙂 Can anyone actually finish…