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-

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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-

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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)

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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)

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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

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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

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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)

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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

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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-

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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-

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