Friday, 4/25/25
WOD
10 minute AMRAP:
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)
Post WOD Mini-Pump:
4 Rounds:
10 Barbell Romanian Deadlift @ moderate weight
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
Thursday, 4/24/25
Strength Work
Max Rep Bench Press
**Weight increased from last week
-rest 1:00-
Burn Out Set
**50% of weight above
WOD
3 sets for Total Working Time:
9-6-3 Rep of:
Strict Pull Ups
*8 Handstand Push Ups
*50 Double Unders
**HSPUs and DUs are completed after each set of Strict Pull-Ups
-rest 2:00 between sets-
Wednesday, 4/23/25
Strength Work
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90% of Clean
WOD
For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
125ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
100ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
75ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
50ft Single Dumbbell Walking Lunge (50/35)
Good Friday, 4/18/25
Community WOD – Reminder we only have one 10a class
“The Passion WOD”
For Time:
300 Double Unders
800m Barbell Backrack Carry (95/65)
100 Burpees to Bar
**Double unders symbolize the whips Jesus Received
**Barbell carry symbolizes the cross he carries
**Buprees symbolize the death and resurrection (fall and rise again)
Thursday, 4/17/25
Strength Work
6 Sets – going every 1:30
2 Hang Squat Snatch @75%+
-into-
3×3 Snatch High Pull @80-90%
WOD
For Time:
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups
Wednesday, 4/16/25
Gymnastics Strength Work
6 Rounds – :30 of work & :30 rest for each
Level 1: Push-Ups / Support Hold b/w Boxes
Level 2: Heel on Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
WOD
For Time:
15/12 Cal Bike
30 V-Ups
30/24 Cal Bike
30 V-Ups
45/36 Cal Bike
30 V-Ups
60/48 Cal Bike
Tuesday, 4/15/25
Strength Work
20 Rep Back Squat
**Weight increased from last week based on the chart on the whiteboard
WOD
5 Rounds for Time:
15 Right Arm Dumbbell Cleans (50/35)
15 Left Arm Dumbbell Cleans (50/35)
20 Wall Balls (20/14)
Friday, 4/11/25
Gymnastics: Strict Pull-ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
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: 3-5 Weighted Pull Ups
*Box Assist Pull-up: stand on a box under a pull-up bar such that when fully standing, their chin is over the bar. You should start
in a full hang/squat position on the box, then, do a strict pull-up with as little help from their lower body as possible.
WOD
For Time:
2:00 AMRAP(s)
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-
**Complete sets until you accumulate 75 Chest to Bar
**Time cap 26:00 (7 sets) – score is clock time at finish
Wednesday, 4/9/25
WOD
For Total Working Time:
5 sets, start a new set every 5:00
20/16 Calorie Row
15/12 Calorie Bike
200m Run
Accessory Strength Work
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
Tuesday, 4/8/25
Strength Work
Every 1:30 for 6 sets
1 Power Clean + 1 Push Jerk @75%+
-into-
3×3 Clean Deadlift + Clean Pull @85-90%
WOD
For Time:
50 Deadlifts (225/155)
50 Bar Facing Burpees
-Partition as desired-