Friday, 4/4/25
Strength Work
EMOM for 10:00
Complex of 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
**70-75% of 1RM Snatch**
WOD
For Time:
21-18-15-12-9-6
Deadlifts (185/125)
V-ups
Thursday, 4/3/25
Strength Work
Max Rep Bench Press
**Add weight from last week based on the chart on the gym board
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
WOD
AMRAP for 15 Minutes of:
19/16 Calorie Row
19 Dumbbell Bench Press (35s/25s)
Wednesday, 4/2/25
WOD
For Time:
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
Tuesday, 4/1/25
Strength Work
Week 2 of 20 Rep Back Squat
**Add weight based on the chart in on the whiteboard**
WOD
For total reps (burpees)
Every 2:00 minutes for 5 sets
12/10 Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees with Remaining Time
**rest 2:00 between sets**
Friday, 3/28/25
Gymnastics Strength Work:
EMOM for 6 minutes:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 5-7 Strict Pull Ups
**Select the level you can do for all 6 minutes
WOD
For Time:
10 Squat Snatch (155/105)
10 Shuttle Runs (50′)
30 V-Ups
10 Squat Snatch (155/105)
30 V-Ups
10 Shuttle Runs (50′)
10 Squat Snatch (155/105)
Thursday, 3/27/25
Strength Work
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<=120#…..start at 60% and increase by 2.5 pounds every week
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
WOD
5 Rounds for Total Reps:
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest
Wednesday, 3/26/25
WOD
Tabata Row (20 rounds)
20-seconds Max Distance Row
10-second Rest
**This 20-round Tabata-style row is a high-intensity interval workout designed to test endurance, and mental grit. Each round consists of 20 seconds of max-effort rowing, followed by a 10-second rest. Maintaining a consistent, high-output pace across all rounds while minimizing falloff is the goal.
Mini-Pump
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Tuesday, 3/25/25
Strength Work
EMOM for 10:00
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
**70-75% of 1RM Clean
-Then-
3 x 3 Clean Grip Deadlifts @80-90% of 1RM Clean
WOD
For Time:
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
**Women’s Calories: 16-14-12-10-8-6
Monday, 3/24/25
Strength Work:
20 Rep Back Squat at 50-60% of 1RM, based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
1RM………….Increase
<= 120#…….start at 60% and increase by 2.5 pounds every week
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
WOD
For Total Working Time:
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs (24/20)
12 Toes to Bar
Friday, 3/21/25
WOD
For Total Working Time:
4 Sets (go every 5:00)
5 Bar Muscle Ups
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups