Monday 07/27/2026
/Strength
Back Squat 1x3
ON A 15:00 CLOCK...
Establish 3RM Back Squat*
(Score is Weight)
WOD
FOR TIME
27-21-15-9-9
Front Squat 95#/65#
Box Jump 24"/20"
Saturday 10/25/2025
/WOD
"Cornhuskers"
For Time:
Teams of 2
5 Rounds
Partner 1:
2 Rope Climbs ( or 10 Strict Pull Ups)
12 Front Squats 135#/95#
Partner 2:
20 GHDs (Or V-Ups)
-Switch when both are completed
Friday
/Strength
Front Squat
3x5 at 70%
WOD
3 Rounds For Time:
10 Chest to Bar Pull-ups
10 Front Squats 165#/110#
10 Burpees
Matt Dzik
Monday
/Strength
Squat Clean and Jerk at 80% - 5x3 no TnG, same weight across
Overhead Squats 1x10
Front Squat 5x5 @80% across
WOD
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken Chest To Bar Pull ups
No rest between movements, 3 minute rest between rounds
Coaches Liliana, Dean and Tom
