Tuesday 4/15/2025

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#

Monday 4/14/2025

WOD
"Zeppelin"
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Strict Handstand Push Ups

-rest 5:00-

7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Push Ups

-rest 5:00-

7:00 AMRAP
1000/850m Row
In remaining time:
Max Dumbbell Bench Press (2x50#/35#)

Saturday 4/12/2025

WOD
"Jango Fett"
Teams of 2
For Time:
5 sets (each/1:1)
250/200m Row
15 Power Snatch 75#/55#
3 Wall Walks

Friday 4/11/2025

Accessory 1
Gymnastics: Rope Climbs
Strength Option - 8 minute EMOM:
Level 1:
Odd Minute: 30 second Hang on Rig
Even Minute: 10-12 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 40 second Hang on Rig
Even Minute: 4-5 Rope Pull to Stand
Level 3:
Odd Minute: 1 Legless Seated To Stand
Even Minute: 2 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM:
Odd Minute: 2 Rope Climbs
Even Minute: 10 GHD Sit Ups OR 15 V- Ups

Accessory 2
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 [choose a weight you can hit at least 3 each round]

WOD
"Count Dooku"
2:00 AMRAP
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.