01.15.2026

Strength
A. jerk drive. https://youtu.be/cVkN2rDWaH8
3 sets of 3 reps- keep light to focus on technique 
B. Every 1:30 x 6 sets
2 reps jerk -split or push


WOD
"Daydreamer" 
3 rounds each for time
10 power snatch
15 power clean & jerk
Rest 3:00 and record split
RD1- 155/105 135/95 115/75  (55+ 135/95)
RD2- 135/95 115/75 95/65 (55+ 115/75)
RD3- 115/75 95/65 75/55 (55+ 95/65)

01.14.2026

Strength
Every 1:15 x 8 sets
high hang power snatch + hang power snatch @55-65%

Every 1:30 x 4 sets
3 OHS @ 70% of snatch load


WOD
"Toppling Goliath"
12:00 EMOM
min 1- 13/10 cal bike
min 2- 6 S2OH 135/95 115/75 95/65 
min 3- 6 burpee pull ups + 5 TTB
scale burpee pull up to burpee to target- touch with both hands

01.13.2026

Strength
Back squat
4 reps @ 65-70%
3 reps @ 75-80%
2 reps @ 80-85%
1 rep @ 90%



WOD
"Smooth"
For Time
Row 20/16 cals
100 feet suitcase carry each side
Row 20/16 cals 
200 feet farmer carry
Row 20/16 cals
100 feet overhead carry each side or challenge yourself to OH Carry with dual DBs
*pick loads that are challenging- heavy some would say

01.12.2026

Gymnastics Shapes 
1. work on hollow hold on the floor. Start with knees bent, feet flat on the floor. Curl up tight so that your hands can reach past your knees.  From this tuck position, work on coaches commands to extend one arm, then two arms, then one leg, then two.
 
2. work on the arch hold on the floor. Extend body from tips of fingers to tips of toes.  Start with lifting the arms then. add the legs.  Squeeze the legs together. 
 
3. planche lean. One person holds the planche while the other person holds their ankles so they are off the ground. The holder will then move the planche forward until the person says it's too far- holding the shape the entire time.  Then one leg at a time is dropped by the holder to see if the planche can be held tight.
https://youtu.be/wKV5zVJTYBo
 
  "Ten Fidy"
5 rounds
12 Alternating Dumbbell Hang Clean & Jerks 50/35lbs
12 Box Jump Overs 24/20in
3 Wall Walks
— then –
Rest 1 min
— then –
5 rounds
12 Alternating Dumbbell Hang Clean & Jerks 50/35lbs
12 Box Jump Overs 24/20in
9 Handstand Pushups
-26 min cap
-Scale DB to go unbroken

01.10.2026

WOD
"Darkstar January"
8 rounds for time with a partner
you go, I go by round
8 TTB
6 dual DB box step overs 24/20"  50/35 35/25
4 dual DB devil's press 50/35 35/25
then..
partition however you like
2000m row
80 wall balls 20/14
60 power cleans 135/95 115/75 95/65
20 BMU or C2B pull ups or Pull ups

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"