Friday 4/25/2025

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WOD
"Dignan"
10:00 AMRAP
10 Hang Power Snatch 75#/55#
10 Burpee over Bar
10 V-Ups
10 Wall Ball 20#/14#

Strength
Mayhem Mini-Pump – Legs and Core
3-4 rounds:
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-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

Thursday 4/24/2025

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Strength 
Max Rep Bench Press + Burn Out Set
Week 5:
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
"Royal Tenenbaum"
3 sets For Time:
3-2-1
Rope Climbs (or 9-6-3 Strict Pull Ups)
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-

Wednesday 4/23/2025

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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.