01.09.2026

Strength
Clean & Jerk
Every 3:00 x 6 sets
3 reps @ 60%
2 reps @ 65%
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 80+%         


WOD
"Midnight Still"
For Time
7:00 time cap
21 deadlifts 225/155 185/125 155/105
15 front squats 165/115 135/95 115/75
9 power snatch 135/95 115/75 95/65

01.08.2026

Strength
Front Squats
Every 3:00 x 3 sets
3 reps @ 80%
 
then..
Accessories
3 sets
A. 1/2 kneeling chop x 10 per side
B. 30 second hollow body hold
C. 15 banded PVC lat pull downs
 
WOD
"Jester King"
7:00 AMRAP
10 push press 115/75 95/65 75/55
10 KB swings 53/35 
10 box jumps 24/20"

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