Friday 05/23/2025

WOD
"Forrest"
2 Sets For Time:
300/250m Row
15 Front Squats 95#/65#
75 Double Unders
15 Shoulder to Overhead 95#/65#
75 Double Unders
15 Thrusters 95#/65#
300/250m Row
-rest 5:00 between sets-

Accessory
Gymnastics: Strict Pull-ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs

Seated Banded Behind the Neck Pulldowns

Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs

Strict Pull Up
Seated Banded Behind the Neck Pulldowns

Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs

Weighted Pull Ups
Seated Banded Behind the Neck Pulldowns

Thursday 5/22/2025

Strength 
Max Rep Bench Press + Burn Out Set
Week 9:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
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
"Private Ryan"
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings 55#/35#
Minute 2: Box Step Ups 24"/20"
Minute 3: Burpee to Bar

*Scorer is total reps for all 3 movements

Wednesday 5/21/2025

Strength 1
Squat Clean + Push Jerk 6x2
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J

Strength 2 
Clean Deadlift + Clean Pull 3x3
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J

WOD
"Patriot"
5 Sets:
2:00 AMRAP
15 GHDs (Scale Strict Abmat Sit-ups)
10 Deadlifts 225#/155#
Max Distance Handstand Walk (Scale Wall Walks)
-rest 1:00 between sets-
Scoring: Score total feet achieved in the handstand walk OR total Wall Walks.

Tuesday 5/20/2025

WOD
"John Adams"
7:00 AMRAP
50/40 Calorie Air Bike
Max Calorie Row in the remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie Air Bike in the remaining time

Accessory 
Mayhem Mini-Pump –Glutes
3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds