10.03.2026

WOD
"Stacking Stones"
with a partner
10 rounds for time
24/20 cal row
10 synchro TTB
8 burpee box jump overs
40 DUs

10.02.2026

Strength
Close grip bench press
4 sets of 6 reps build load

 

WOD
"Cinnamon Roll"
15:00 EMOM
min 1- 5 hang power clean 155/105   135/95    115/75   95/65
min 2- 7 deadlifts 155/105    135/95    115/75   95/65 
min 3- 1 squat snatch + 3 OHS 155/105    135/95   115/75   95/65
RX 50+ 135/95 RX 60+ 115/75

10.01.2026

Strength
Clean and Jerk week 1
Every 1:15
A. jerks
5 sets of 3 reps @ 50-60%
B. power cleans
5 sets of 3 reps @ 50-60%

WOD
"Catch and Release"
3 rounds for time
10 wall balls 20/14
200m run
5 wall walks
200m run
10 wall balls 20/14
rest 2:00 
record each round

09.30.2026

Strength
Snatch cycle week 1
Every 1:30
A. snatch 5 sets of 3 reps @ 50-60%
 
B. snatch pulls 3 sets of 5 reps @ 70-75%
 
Hero WOD
Omar
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
Time Cap= 17:00 

 

U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

09.29.2026

Strength- heavier than 9/14
https://www.instagram.com/p/DIJrseau2-u/?img_index=1
15-12-10-8 Landmine squat to press
then
after each set (but not after the set of 8s) of the above 
7 per side Landmine curtsy squats



While resting between sets of landmines, complete a 50m reverse sled drag- add a plate to large sleds and move slower.  This is good for the knees. (let's do this part only three times total.)


 
WOD
"Instant Vacation"
AMRAP 12:00
5 deadlifts 275/185 225/155 185/125  (50+ 225/155, 60+ 185/125)
10 HSPU or work on your regular push ups
300m run
  

09.28.2026

Strength
Front Squats
Every 2:30 x 3 sets
4 reps @ 70%
 
 
WOD
"Deasy's"
4 rounds for time
50 feet D-DB walking lunges
10 pull ups
5 sandbag cleans 150/100/85/50 (55+ 100/85, 60+ 85/50) 
 
Finisher
3 sets
max top of ring row hold- at 45 degree angle

09.26.2026

WOD
"Little White Lie"
with a partner
14 rounds for time
you go, I go by round
20 DUs or 35 single unders
3 power cleans 185/125 155/105 135/85

directly into...
14 rounds for time
1 rope climb or 2 up/downs
8 cal row
10 wall balls 20/14