01.07.2026

Strength
Deadlifts and overhead carries
 
warm up
4 reps @ 55%
3 reps @ 65%
3 reps @ 70%
between each set of warm up reps, complete 50 feet overhead carry each side
then... 
4 sets of 4 deadlifts 
start at 75% and make small jumps  
 
WOD
"Stickee Monkee" 
6:00 AMRAP
30 DUs or 60 single unders
10 HSPU
4 deadlifts 315/205 255/185 225/155

01.06.2026

Strength
Bench Press
find a heavy single rep for today
 
 
WOD
"The Abyss"
For Time
10,9,8,7,6,5,4,3,2,1
power cleans 95/65 75/55 45/35
thrusters
 
break up the power cleans so you can stay unbroken on the thrusters

01.05.2026

Strength
Back Squats- scale if needed to hit those percentages and if you are 55+ you do those reps as RX
6 reps @60%
6 reps @ 75% scale to 4
3 reps @ 80% scale to 2
2 reps @ 85-90% scale to 1  
 
WOD
"German Chocolate Cupcake"
3 rounds of 3:30 work 1:00 rest
20/16 cal row
13/10 cal bike
max sit ups in remaining time
 

01.03.2026

WOD
"Sunday Brunch"
with a partner
10 rounds
36 DUs
6 clusters 135/95 115/75 95/65 
1 rope climb
Rest 2:00
5:00 AMRAP
10 sandbag cleans- divide however 
50 feet sandbag carry each person

01.02.2026

Strength
EMOM x 5:00
snatch balance x 2 @50-55%

Every 2:00 x 5 sets
3 reps overhead squats @ 65% snatch max

WOD
"Grippy"
For Time
30 hang power snatch 
30 pull ups
30 power snatch
95/65 75/55 45/35

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