11.22.2025

WOD
"Side Project"
with a partner- you go, I go by round
8 rounds
3 hang squat cleans 135/95 115/75 95/65
6 lateral burpees over bar
 
8 rounds
12 wall balls 20/14
6 pull ups
 
8 rounds
8 power cleans 135/95 115/75 95/65
2 rope climbs

11.21.2025

Strength
A. Bulgarian Split Squats 
start with a warm up set of 3/side at RPE 6/10
3 sets of 8 per side at RPE 8/10 
 
then super set these for 3 rounds
B. barbell hip thrusts x 10 @21X1- heavier than last time
C. KAS glute bridges x 8 at same weight
 
Primer
5 yoga push ups
5 each position PVC pass through- standing , squat, floor
30 second hold overhead with 50% strict press max
 
 
WOD
"Juiceee Machine"
AMRAP 12
 30 DUs
15 TTB
10 shoulder to overhead 135/95 115/75 95/65

11.20.2025

Strength
A. snatch balance x 3 reps @ 50-60%
Every 90seconds x 4 sets 


B. snatch + hang snatch + OHS @ 60-70%
Every 2:30 x 5 sets

WOD
"Emperor Julius"
3 rounds for time
300m row
15 push ups
10 burpee box jump overs 24/20"
5 power cleans 155/105

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