friday 4/25/25
Weightlifting 3 Sets of 10 – Seated DB Lateral Raises 3 Sets of 12 – Hanging Knee Raises Metcon 20…
wednesday 4/23/25
Weightlifting Back Squats 4 Sets x 5 Reps – 75% Strict Press 4 Sets x 5 Reps – 75% Metcon…
monday 4/21/25
JESUS WOD – FOR EASTER 14 Rounds 10 Deadlifts (95/65) 10 Squat Cleans 10 Push Press 50ft Walking Lunge –…
friday 4/18/25
Weightlifting – 4 Rounds 10 Barbell Curls 10 Strict Barbell Press (from Rack) 10 Bent Over Barbell Rows 10 Close-Grip…
wednesday 4/16/25
Weightlifting Deadlift 5 x 5 sets @ 80% Metcon – Murph Prep (obviously, most of us do not have vests,…
monday 4/14/25
Weightlifting Barbell Complex – 5 sets 3 Power Cleans 2 Front Squats 1 Push Jerk Build to heavy Metcon For…
friday 4/11/25
Weightlifting EMOM x 15:00 Minutes 1-5: 2 Hang Power Cleans + 1 Front Squat Minutes 6-10: 1 Power Clean +…
wednesday 4/9/25
Weightlifting 3 Sets 10 DB Dealift (heavy) 8 Single Arm DB rows on each side 8 DB Front Squats (2…
monday 4/7/25
Weightlifting 5 Sets 3 Back Squats (80-85%) 8 Tempo Goblet Squats (3 seconds down then back up) Metcon 15:00 AMRAP…
friday 4/4/25
Strict Press Push Press DB Arnold Press Metcon 5 Rounds 100 Meter Farmers Carry between each round (53/35×2)
wednesday 4/2/25
Weightlifting: Metcon40-Minute EMOM:
monday 3/31/25
Weightlifting Back Squat Barbell Lunges Bulgarian Split Squats (Dumbbells) Metcon 21-15-9 400m Run after each round