Tuesday 4/15/2025

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Strength 
Back Squat 1x20
Week 4: 20 Rep Back Squat (+2.5-15 lbs from last week), 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.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 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
"Rolling Stones"
5 rounds For Time:::
10 Right Arm Dumbbell Cleans 70#/50#
10 Left Arm Dumbbell Cleans 70#/50#
20 Wall Balls 20#/14#

Saturday 7/27/2024

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WOD
“Team BRUCK”
Teams of 2:
4 Rounds For Time:
400m Run (together)
48 Back Squats 185#/125# (split)
48 Shoulder to Overhead 135#/95# (split)

*Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.

This is a partner variation of the Hero workout "Bruck":
U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.

Monday 6/24/2024

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WOD 
"Up"
4 Rounds For Time:
100 Double Unders
20 Toes to bar
10 Back Squats 185#/125#
* Back Squats are from the ground

Accessory 
Gymnastics Skill Work
We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that's appropriate for you.

Level 1: Zombie Rope Climbs or Pull-up Rope Climbs
Level 2: Standard Rope Climbs
Level 3: Legless Rope Climbs

After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.

EMOM8:
Odd: 1-3 Rope Climbs at your level above
Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold

If Ropes are unavailable, there is an alternative option in the coach notes.