01.31.2026

WOD
"Last Snow"
with a partner- divide reps
20:00 AMRAP
50 box jumps 24/20"
50 TTB 
50 DB front squats 50/35. 35/25
50 pull ups

01.30.2026

Strength
Heels elevated back squat for health
no more than 40% your max squat on the bar
3 sets of 5 reps with 3 second descend and a 3 second ascend
rest 2:00 between sets



Cardio intervals- taken from Sentinel Training
repeat from last week with the other machine
Record your times on each interval


"Reaction State"
Every 4:00 x 5 sets
bike 
11/9 cals
rest 20 seconds
10/8 cals
rest 20 seconds
9/7 cals
OR
row
13/11 cals 
rest 20 seconds
12/10 cals
rest 20 seconds
11/9 cals

01.29.2026

Strength accessories
3 sets
A. plank hold x 45 seconds
B. banded deadbugs x 45 seconds. https://youtu.be/vQCcZyVkbkU
rest 1:00 between sets

3 sets
A. straight arm bar muscle up (jump out of the pool drill) x 3-5 reps. https://youtu.be/XNhcZ_COwPE
B. bar/box or ring dips x 5 reps

WOD
"Funky Buddha"
12 rounds for time
3 deadlifts @ 40% your max
5 burpees over the bar
18 DUs or 30 SUs
time cap = 18:00

01.28.2026

Strength
test out your back squat

or
deadlift
4 sets of 5 reps starting at 60% and building to 75%

WOD
"Jam the Radar"
2 rounds
8 shoulder to overhead 95/65
4 muscle ups/ C2B pull ups/ pull ups
then
2 rounds
6 shoulder to overhead 115/85
3 muscle ups/ C2B pull ups/ pull ups
then
2 rounds
4 shoulder to overhead 155/105
2 muscle ups/C2B pull ups/ pull ups

01.27.2026

Strength
test out your back squat

or
deadlift
4 sets of 5 reps starting at 60% and building to 75%

WOD
"Foggy Window"
4 rounds for time
12 TTB
150 feet farmer carry 50/35s
20/16 cal bike

01.26.2026

Primer
6:00 EMOM
every 1:00- 2 box jumps with step down + 2 power cleans building load over the 6 rounds


Member of the Month- Ashley
 
Holleyman 
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb) 
scaling of weight= 185/125 155/105 135/95 (50+ 185/125 55+ 155/105)
 
 

Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

01.24.2026

WOD
"Crusher"
Partners- you go, I go
22 rounds 
1 bar muscle up/1 chest to bar/1 strict pull up
1 deadlift 315/205  265/185  225/155  185/125. (50+ 265/185. 55+ 225/155)
2 HSPU or piked on a box hspu
then
22 rounds
1 power clean 225/135  185/115  155/105  115/80 (50+ 185/125 55+ 155/105)
3 bar facing burpees
5 V-ups