08.12.2025

 
Strength
Every 90 seconds x 3 sets
3 tall snatch + 3 overhead squats @ 30-35%
https://youtu.be/UpDy-VNnUuo
then
Every 90 seconds x 4 sets
2 snatch balance @ 50-60%
 
 
 
WOD
"Singles You Up"
For Time
10-8-6-4-2
Single DB box step ups 20"
20-16-12-8-4 
Single DB shoulder to overhead  
*you can alternate sides however you like as long as you complete all reps*

08.11.2025

Strength
Deadlift
3 sets of 4 reps @ 75-80%
 

Three sets of:
5 Lateral Medball Throws (right)
5 Lateral Medball Throws (left)
Rest as needed

Followed by...

Two sets of:
5 Side Plank Hip Drops + 20 Seconds Side Plank Hold (r)
5 Side Plank Hip Drops + 20 Seconds Side Plank Hold (l)
Rest as needed

 WOD
"Chestie"
For Time
21-15-9
cals row
KB goblet squats 50/35  35/25
C2B pull ups or pull ups

08.02.025

Mobility for deadlifts
1. 5 downdog to tall plank
2. 10 each direction leg swings (forward/backward, side to side)
3. 5 each side knee hug to chest out to a Cossack squat 
 
 
WOD
"Walking Dead"
with a partner
3 rounds for time- split reps however, run together
10 wall walks
20 deadlifts 225/155 185/125 155/105
40 TTB
200m run together

08.01.2025

Mobility
banded ankle stretch x 30 seconds each side
90/90 hip switches x 30 seconds
wall slides x 30 seconds

Primer
A. 2 x 3 hang power cleans + 2 front squats + 1 jerk @ 50%-60%
B. 3 x 2 hang power cleans + 1 front squats + 1 jerk @ 65%-70%

WOD
"Grace"
30 clean and jerks for time 
135/95  115/75  95/65

07.31.2025

Strength
Find your one rep max strict press
 
 
 Warm Up for Deadlifts
2 sets 
6 Russian baby makers 
3/side deep squat thoracic rotations 
8 barbell bent over rows 
15 KB swings
 
Deadlift
12 reps @ 70-75%
rest 2:00 
8 reps @ 75-80%
rest 1:30
3 reps @ 80-85%


WOD
"Red, White, and Brew"
4 rounds for time
100 feet sandbag carry 150/100/70
2 rope climbs- try one legless for a spicy challenge
Rest 1:00

07.30.2025

Strength 
Find your 5 RM back squat 
 
Strength
A. snatch balance
4 sets of 2 reps building to your 70-75% snatch 
 
B. hang snatch singles
set 1-2 @60%
set 3-4 @70%
set 5-8 @ 75-80%
 
WOD
"In the Shadows"
3 rounds for time
12 DB deadlits
9 DB front squats
6 DB jerks
dual DBs 50/35. 35/25

07.29.2025

Strength
Find your 5 RM back squat
 
 
WOD
"Brainbox" 
3 rounds 
13/10 cals row
10 thrusters 115/75  95/65  75/55
then
3 rounds 
10/8 cals bike
10 wall balls 20/14