03.18.2026

Strength
A. 6 sets of 2 reps hang power cleans @ 50% (6:00 EMOM)
 
B. 6 sets of (1+1) hang clean + push jerk @ 50%  (every 1:15)
 

C. clean segment deadlift (Every 1:30)
3 sets of 2 reps @70% max clean
pause 2-3 seconds at 1" off floor, at the knee, and at mid-thigh
 
WOD
"Grounded"
5 rounds for time
9 burpees
8 ground to overhead 95/65 75/55

03.17.2026

Strength
Front Squat Eccentric
4 sets of 3 reps @ 65% @60X1 
 
WOD
"Devil Rising"
For Time
20 devil's press 50s/35s
40 TTB
60 box jumps 24/20"
starting at 0:00 and every 2:00, complete 30 DUs
partition the top portion however

03.16.2026

Strength
Back squat waves
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep@ 80% 
 
 
 
Member of the Month- Eames
 
14:00 AMRAP
12/10 cal bike
10 DB snatch 50/35 35/25
20 goblet squats 50/35 35/25
3 wall walks or 9 HSPU

03.13.2026

Strength
Bulgarian Split Squats
3 sets of 6 per side- go a bit heavier since there are only 6 reps
 
3 sets of RNT rows x 10 per side.https://www.instagram.com/p/DQwg6MwjsGx/?img_index=6
 
WOD
"Center Street"
3 rounds each for time
20 abmat sit ups
10 box jump overs 24/20"
10 single DB hang clean & jerk 50/35. 35/25
2 wall walks
Rest 1:00

03.12.2026

Strength
back squat waves
4 reps @ 60%
3 reps @ 65%
2 reps @ 70%
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%

WOD
"Sporty Pants"
4 rounds
3 TTB
6 power cleans 135/95
Rest 1:00 
add 3 reps each round until 4 rounds are complete

Finisher
6:00 EMOM
min 1: 30-45 seconds handstand hold
min 2: 30-45 seconds plate pinch hold

03.11.2026

Strength
A. snatch balance + OHS
4 sets of 1 @ 40-50%

B. every 2:00 x 6 sets
build load 
hang snatch + snatch

WOD
"Too Much Overhead"
For Time
5 S2OH 115/75
200m row
10 S2OH 115/75
300m row
15 S2OH 115/75
400m row

03.10.2026

Strength
sumo deadlifts 
3 sets of 8 reps @ 50% conventional DL max @ 21X1 tempo
 
between sets complete 20 seconds per side Copenhagen plank
 
WOD
"3 Floyds" 
16:00 EMOM
min 1- 4-8 shuttle runs (25 feet =1rep)
min 2- 10 wall balls 20/14 + 3 BMU or 3 C2B pull ups
min 3- 60 seconds bike for cals* 
min 4- rest
*record each round of calories