Friday 04/04

April 03, 2025 by Domenique DeRosa

Strength Day

Part 1 - Every 2:00

8 x 4 Back Squats
@ 75-80% of 1RM or 5-10lbs heavier than last week

Part 2 - 3 Sets

1 Power Clean every :30 x 6
Rest 1:00
Set 1 = 70% , Set 2 = 75% , Set 3 = 80%

Thursday 04/03

April 02, 2025 by Domenique DeRosa

WOD - For Time

Partition as needed

12 rope climbs
60 KB swings
80 sit ups
100 cal row

Post WOD - 5 Rounds

KB Holds

:20 Farmers Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest

Wednesday 04/02

April 01, 2025 by Domenique DeRosa

Strength - Every 90s x9 Sets

3-3-3-2-2-2-1-1-1 Deadlifts
Begin ~ 65-70% and build based off feel

WOD - 5RFT

30 DU
20 Wallballs (20/14)
10 T2B

Tuesday 04/01

March 31, 2025 by Domenique DeRosa

Strength - OTM x 10 mins

1 Power Snatch
Build based off feel

WOD - 5RFT

21-18-15-12-9

Power Snatch (75/55)
Box Jumps (24/20)

Monday 03/31

March 30, 2025 by Domenique DeRosa

Reminder that we need final sizes in by this Friday for Spring Fling! Ladies be sure to mark down “tank” by your name if you’d like the tank top option. If you need help finding a partner let us know!

Body Armor - 4RNFT

:30 Handstand Hold
20 Hollow Tucks
5 Strict Press @ 75-80% of 1RM
:30 Glute Bridge Hold

WOD - 3:00 AMRAP + 3:00 Rest x 3 Sets

Set 1 = 15 Push Jerks (115/85) + 15 Lateral Burpees + Max Cal Row
Set 2 = 12 Push Jerks (135/95) + 12 Lateral Burpees + Max Cal Row
Set 3 = 9 Push Jerks (155/105) + 9 Lateral Burpees + Max Cal Row