09.15.2026

Strength
high hang snatch
Every 1:00 x 5 sets
 2 reps @55-60%

Every 1:30 x 5 sets  
hang snatch
 3,2,2,1,1 60-65-70-75-75+%
 
WOD
"Shotgun Wedding"
3 rounds of 
50 foot sled push
50 foot reverse sled drag
rest as needed
 
3 rounds of
100 feet sandbag carry
100 feet farmer carry 70/53s
rest as needed

09.14.2026

Strength
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
 
WOD
"Good Company"
For Time
30 air squats
15 power cleans 135/95
30 air squats
12 power cleans 155/105
30 air squats
9 power cleans 185/125

09.11.2026

Strength
A. close grip bench press 3 sets of 8 reps- build
super set
4 rounds
B. MB lateral throws to wall x 10 reps each side
C. Speed skaters x 20 seconds max reps

WOD
"Row 2, Seat 6"
AMRAP 6:00
row 250/225m
10 burpees over the erg

Rest 3:00
AMRAP 6:00
row 250/225m
10 KB Russian swings 50/35

09.10.2026

Strength
Front Squat 
Every 1:30 for 5 sets
4 reps @ 60-65%


Gymnastics Skills
Strict Pull ups
Every 90 seconds x 5 sets
2 eccentric pull ups - perform as slow as possible

30 band assisted pull ups in as few sets as possible

OR

Strict HSPU
Every 90 seconds x 5 sets
2 eccentric handstand push ups as slow as possible

30 box piked HSPU in as few sets as possible from the highest box possible

WOD
"2am Tacos"
For Time
4 rounds 
15 wall balls 20/14
12 body weight reverse lunges (6/side)
9 push ups

09.09.2026

Strength
Strict Press
5 sets of 5 reps build load starting at 50%

WOD
"Across the Clouds"
20:00 EMOM
min 1: 5 power cleans + 4 HSPU
min 2: 5 shuttle runs (25 feet out and back = 1)
min 3: Filly carry x 100 each side (one weight OH and one weight at side)
min 4: rest 

115/85  95/65  75/55 (55+ 95/65)

09.08.2026

WOD
"Load and Lift"
20:00 EMOM
pick your lift: clean & jerk or snatch
min 1-5 @ 60%
min 6-10 @ 65%
min 11-15 @ 70%
min 16-20 @ 75%

Accessories
2 sets
A. banded kick backs
B. wall sit x 45- 60 seconds
2 sets
C. banded pallof press x 10 each side
D. Copenhagen plank hold x 20 seconds per side

09.07.2026

Classes at 7, 8, and 9am

WOD
"Brewers Gold"
with a partner- one work, one rest
AMRAP 25:00
14 deadlifts 185/125 155/105 135/85 
4 wall walks
16 TTB
10 burpee box jump overs 30/24"
50 DUs