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Wednesday 10/8/2025

WU: 200m jog + 2×(8 empty bar presses, 8 band pull-apart)

Strength (15): Push Press 6×3 @ 75%

Accessory (6): 8 DB Front Raises & bent-over rows with barbell or med to light to medium weight 3×10 (superset)

 
 
 

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Thursday 11/20/25

Team/Partner WOD 🎯 Warm-Up (8 min) Line drills + light barbell work Lift: Power Clean (Light/Speed Work) 3 reps every 90 sec x 5 rounds WOD (20 min) — Teams of 2 (Split Reps) AMRAP 20: 18 power clean

 
 
 
Wednesday 11/19/2

Warm UP 2 rounds: 10 air squats 10 PVC OHS 10 band pull-aparts Skill 4 x 5 empty bar or training bar Press Behind Neck Accessory 4 x 12 overhead plate carry lunges 4 x 20-second bottom-of-squat hold

 
 
 
Tuesday 11/18/25

Warm-Up- 2 rounds: 10 ring rows 10 scap push-ups 10 banded lat pull-downs 20 sec hollow hold Skill / Strength (15 min) – Strict Pull-Up Foundations 4×5 Scap Pull-Ups 4×6 Banded Pull-Ups (controlled, c

 
 
 

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