10.23.2025

Strength
A. Every 1:15 for 4 sets
2 snatch balance + 1 OHS @50-55%

B. Every 1:30 x 6 sets
snatch pull + snatch @65-70%


WOD
"Sunday Brunch"
15:00 AMRAP
20 cals row or 400m run
45 second sandbag hold 150/125/100/85
10 burpee box jump overs 24/20"

10.22.2025

Strength
Bench Press
5 x 5 reps @ 65-70%


Accessories
3 sets
A. landmine twists x 10/s
B. Bulgarian split squats x 8/s  RPE 7-8-9/10 by round

WOD
"Alter Ego"
Every 3:00 x 5 sets
5 deadlifts @ 70-75%
rest 15 seconds
15 wall balls 20/14

10.21.2025

Strength
Anderson Front Squats
ever 90 seconds x 8 sets
2 single reps @ 60-65% your max front squat

WOD
"Black Tuesday"
For Time
30-20-10
DB box step ups 50/35 on 20"box for everyone
9-6-3 wall walks

Extra work
3 sets
Suitcase carry x 100 feet each side

10.20.2025

Strength
6:00 EMOM
3 weighted pull ups or 3 unweight strict pull ups

WOD
"The Rusty Nail"
32:00 EMOM
min 1- 13/10 cals bike
min 2- 10 TTB or GHD sit ups
min 3- 13/10 cals row
min 4- * odd rounds- 8 DB burpee deadlifts
               even rounds- 8 single arm devil's press

10.18.2025

WOD
"Double Shot"
with a partner 
Part One
5 rounds for time each person
2 muscle ups/C2B pull ups/strict pull ups
3 power snatch 135/95
4 burpees over the barbell
5 C2B pull ups/pull ups/ring rows
then
Part Two
5 rounds for time
10 cals bike each person
5 synchro clean & jerks 135/95

10.17.2025

Strength
Deadlifts
6 sets of 2 reps @ 80-85%
 
WOD
"Lord with Vanilla Beans"
3:00 AMRAP
11/8 cal row
10 bench press 135/85 RX+ 155/105
rest 2:00
20 Turkish get ups 50/35 (time cap on this part is 10:00)
rest 2:00
3:00 AMRAP
11/8 cal bike
10 TTB
 
Accessories
2-3 sets
20 second/side Copenhagen plank 
10/side landmine twist

10.16.2025

Strength
every 2:00 x 8 sets
clean lift off + clean pull + power clean + push jerk
set 1-3 @65-70%
set 4-6 @70-75%
set 7-8 @75-80% 
 
WOD
"Ghost in the Machine"
10 rounds for time
30 DUs
4 strict pull ups
every 2:00 starting at 0:00 complete 1 rope climb or 2 BMU