workout of the day
01.01.2026
WOD
"Hold on to Sunshine"
with a partner
For Time
10 rounds
2 BMU
4 burpee box jump overs
6 deadlifts 185/125
Bike 60 cals
10 rounds
4 C2B pull ups
8 box jumps
8 power cleans 135/95
12.31.2025
Strength
Bench Press
5-4-3-2-1
build to 85-90% on the single rep
WOD
"No Rules"
Buy In:
30 cal row
20 burpee over bar
20 cal bike
then
3 sets
8 thrusters 135/95 115/75 95/65 50+ 115/85
2 wall walks
3 sets
4 devil's press 50/35
100 foot farmer carry
12.30.2025
Strength
A. Every 2:00 x 4
2 clean lift offs + 1 clean pull @ 70-75%
B. Every 2:00 x 8
hang power clean + 2 power cleans
build to RPE 8-9/10
C. Every 3:00 x 3 sets
front squat x 4 reps @ 80%
WOD
"Bottle Logic"
12:00 EMOM
min 1- front rack reverse lunges x 6 each side* athlete picks load on barbell
min 2- strict hspu x 6-8 reps
min 3- hollow hold x 30 seconds
12.29.2025
Strength
Deadlift
4 x 5 reps
start @70% and build with small jumps
WOD
"Affogato"
Every 3:00 x 5 sets
15/12 cal row
10 TTB
5 C2B pull ups
12.27.2025
WOD
"Double Stack"
(repeat from 2/17/2024)
For Time with a partner
Buy in: 50 burpees
50 rounds
3 deadlifts 135/95. 115/75. 95/65
2 power cleans
1 push jerk
Buy out: 50 burpees
12.26.2025
WOD
"Crusher"
with a partner
divide reps- one work/one rest
400m row
10 wall walks
400m row
50 DB alternating snatch 50/35 35/25
400m row
80 box jump overs 24/20"
400m row
50 DB alternating snatch
400m row
10 wall walks
400m row
