Thursday 9/12/2024

Strength 
Back Squat for load:
 #1: 5 reps @ 40%
 #2: 5 reps @ 50%
 #3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

WOD
“You got it, Dude!”
5 Rounds For Time:
20 Wall Balls 20#/14#
15 Toes to Bar
10x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back

Monday 6/10/2024

Strength 
3 sets:
10 Front Squat (60-65%)
2 Standing Broad  Jumps
-rest 2:00 between sets-

WOD
"Boston Celtics"
10 Rounds For Time:
1 Power Clean 205#/135#
4x50ft Shuttle Run
* Each Shuttle Run rep is 25 feet down + 25 feet back

Wednesday 6/5/2024

Strength 
Front Squat
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)

WOD
"Rocky Mountains"
For Time:
15-10-5
Deadlift 225#/155#
Shuttle Run (50ft)
-into-
15 Wall Walks
-into-
5-10-15
Deadlift 225#/155#
Shuttle Run (50ft)
* Each shuttle run rep is 25 feet down + 25 feet back (50 feet total)

Thursday 08/24/2023

Strength
Deadlift:
- Heavy 3 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Frogger"
15:00 Amrap
10x25ft Shuttle Run or 200m Run
10/8 Calorie Assault Bike
10 Wall Ball Sit Ups 20#/14#