Wednesday 4/23/2025

Strength 1
Squat Clean + Push Jerk 1x2
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+

Strength 2
Clean Grip Deadlift 3x3
Record your weight here

WOD
"Deputy Kovacs"
For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge 50#/35#
250/200m Row
125ft Single Dumbbell Walking Lunge 50#/35#
250/200m Row
100ft Single Dumbbell Walking Lunge 50#/35#
250/200m Row
75ft Single Dumbbell Walking Lunge 50#/35#
250/200m Row
50ft Single Dumbbell Walking Lunge 50#/35#
* DB can be held any way as long as a hand remains in contact with the DB at all times while lunging.

Tuesday 4/22/2025

WOD
"Zissou"
Teams of 2 For Time:
3 sets (each/1:1)
50/40 Calorie Air Bike

Accessory 
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

Monday 4/21/2025

Strength 
Back Squat 1x20
Week 5: 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
“Half Murph”
For TIme:
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

Saturday 04/19/2025

WOD
"Creedence Clearwater Revival"
Teams of 2
5 Rounds (30 minutes)
Partner 1:
3:00 AMRAP
30 Double Unders
10 Toes to Bar
Partner 2: max distance Row
Then Switch

Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds.

Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters.