01.26.2026

Primer
6:00 EMOM
every 1:00- 2 box jumps with step down + 2 power cleans building load over the 6 rounds


Member of the Month- Ashley
 
Holleyman 
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb) 
scaling of weight= 185/125 155/105 135/95 (50+ 185/125 55+ 155/105)
 
 

Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

01.24.2026

WOD
"Crusher"
Partners- you go, I go
22 rounds 
1 bar muscle up/1 chest to bar/1 strict pull up
1 deadlift 315/205  265/185  225/155  185/125. (50+ 265/185. 55+ 225/155)
2 HSPU or piked on a box hspu
then
22 rounds
1 power clean 225/135  185/115  155/105  115/80 (50+ 185/125 55+ 155/105)
3 bar facing burpees
5 V-ups

01.23.2026

Cardio intervals- taken from Sentinel Training
you choose bike or row this week, repeat next week with the other machine
Record your times on each interval


"Reaction State"
Every 4:00 x 5 sets
bike 
11/9 cals
rest 20 seconds
10/8 cals
rest 20 seconds
9/7 cals
OR
row
13/11 cals 
rest 20 seconds
12/10 cals
rest 20 seconds
11/9 cals
 

Post WOD Accessories
3 sets
A. 8-10 per side bird dog rows @ 21X1
B. 20 banded tricep push downs
 
3 sets
C. 8-10 per side DB bicep curls @ 21X1
D. 20 banded deadbugs (10 per side)

01.22.2026

Strength
Deadlifts
Every 3:00 for 3 sets
3 reps @ 80%
 
WOD
"Cellarman" 
9:00 AMRAP
3,6,9,..keep adding 3 reps to each exercise until time expires.
power cleans 155/105 135/95 115/75 (55+ 135/95)
TTB
box jumps 24/20"

01.21.2026

Strength
Strict press
4 sets of 4 reps building from 60%


"Heist"
Every 2:30 for 2 Rounds
20/16 Row Calories
3 Squat Cleans @ 65% 1RM
— then –
Every 2:30 for 2 Rounds
20/16 Row Calories
2 Squat Cleans 75% 1RM
— then –
Every 2:30 for 2 Rounds
20/16 Row Calories
1 Squat Clean 85% 1RM

01.20.2026

Strength
back squat -deload
Every 2:30 
4 sets of 5 reps @ 60% 
 
WOD
Chrissy's Creation
For Time
2 rounds
12 cal bike
12 DB step ups 24/20". 50/35
12 deadlifts 185/125
12 push ups
 
3 rounds
8 cal bike
8 DB step ups 24/20"  60/40
8 deadlifts 225/155
8 push ups
 
4 rounds 
4 cal bike
4 DB step ups 24/20" 70/50
4 deadlifts 275/185  
4 push ups

01.19.2026

Strength
OHS
every 2:00 x 5 sets
3 reps overhead squats starting at 70+% snatch max

scale to OHS
All Posts • Instagram

WOD
"Label Us Notorious"
Every 3:00 x 4 sets
4 shuttle runs (25 feet =1 rep)
6 pull ups
6 bar facing burpees
4 power snatch 135/95 115/75 95/65