11.19.2025

Ian's WOD
4 rounds
3:00 AMRAP 2:00 rest
Rounds 1 & 3 
30/25 cals row
 max deadlifts
 
Rounds 2 & 4
20/15 cals bike
max dealifts
 
weight by round
185/125
225/155
255/185
275/205

11.18.2025

Strength
Build to a heavy single rep Anderson front squat
 *you can drop each of these to the floor and reset
 
WOD
"Double Hopped"
4 rounds each for time
5 clusters 135/95 50-54 105/75. 55+ 95/65
10 bar facing burpees
5 clusters
rest 1:1
record each split 
time cap = 15:00

11.17.2025

Strength- super set for 3 rounds each
https://www.instagram.com/p/DNn1DC8x2W8/ 
A. Landmine single arm strict press x 8/side @21X1
B.  1/2 kneel DB chop x 10/side
then...
C. tall kneeling banded side bends x 8 per side (orange band)
D. handstand hold x 30-45 seconds




WOD
"Circles"
15:00 AMRAP
10 power cleans 95/65
1 muscle up (ring or bar) or 1 strict pullup
10 power snatch 95/65
1 muscle up
10 squat cleans 95/65
1 muscle up
10 squat snatch 95/65

11.08.2025

CHAD 1000X

The Workout

1,000 box step-ups completed as a team, partner, or individual for time.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45#30# rucksack. Use 20" box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
— Sara Wilkinson

11.07.2025

Strength
Bench press 5 x 5 reps @ 75+% 
then
3 sets of (super set)
A. Bulgarian split squats x 7/side @ RPE 7/10
B. Strict pull ups x 5 reps

WOD
"In Perpetuity"
3 rounds for time
20/15 cals row
15-12-9 TTB by round
6 power cleans 135/95

11.06.2025

Strength
Anderson Front Squats
Every 90 seconds x 8 sets
2 reps @ 70%
 
 
WOD
"My Pet Rock"
11:00 AMRAP
Alternating DB snatch x 6/side 50/35 35/25
DUs x 20
Rope climb x 1
**each round you add 2 reps per side of the DB snatch and 10 reps to the DUs
round 2= 8/side snatch, 30 reps DUs and 1 rope climb
round 3= 10/side snatch, 40 DUs and 1 rope climb

11.05.2025

Strength
Super set for 3 rounds 
A.  barbell hip thrust x 10 reps @ 21X1 RPE 8/10- more than last time please
rest 1:00
B. KAS glute bridge x 8 reps with same weight as above
 
then
super set for 3 rounds
C. seated DB Z press x 8 reps + 20 seconds ISO hold on last rep at RPE 8/10- more than last time  
D. 100 feet each side heavy suitcase carry
 
WOD
"Leaner"
For Time
4-3-2-1 deadlift at 70/75/80/85% by round
4-3-2-1 strict HSPU on wall or on a box
15/12 cals row OR 10/8 cals bike