08.16.2025

WOD
"You Complete Me!"
with a partner 
30 rounds for time
5 dual DB hang squat cleans 50/35 35/25  
3 burpee box jump overs 24/20"
1 bar muscle up/C2B pull up/ pull up

08.15.2025

Strength
power cleans
Every 90 seconds x 8 sets (12:00)
sets 1-3: 1.1 @ 70%
sets 4-6: 1.1 @ 75%
sets 7-8: 1 @ 80%
 
WOD
"Around the World"
2 rounds for time
20 wall balls 20/14
50 feet OH walking lunges  50/35. 35/25  (single DB)
35 DUs
400m run

08.14.2025

Strength
Test your 1RM front squat OR
 
pause front squats
every 90 seconds x 5 sets
3 front squats @ 22X1 at 60-65%
 
WOD 
"Drag Race"
15:00 AMRAP
sled push 50 feet- add 1-2 pates on big sleds
small sled hand over hand pulls x 40 feet (4 x through the rope that is 10 feet long)- add 3-4 plates
sandbag over the barbell x 5 reps 150/100/70

08.13.2025

Strength
Test your 1RM front squat
5 reps @55-65%
3 reps @ 65-70%
2 reps @ 70-75%
singles @ 80+% until you reach a heavy for today
 
 
Skill work
3 rounds
6-8 strict HSPU or piked on a box
6-8 strict TTB or hanging knee raises
20 seconds top of the rings hold
 
 
WOD
"Sprint This!"
4 rounds for time
100m run
10 alternating DB snatch 50/35. 35/25

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