02.09.2026

Strength
Deadlift for a single heavy rep
5 reps @ 50%
3 reps @ 65-75%
2 reps @ 80-85%
single reps at 90+% until you feel like your form breaks 
 
or 
3 sets 
1/2 kneeling single arm strict press x 10-8-6 per side 
tall kneeling hip to halo x 6 per side each set  https://youtu.be/4frRMFUlaFs
 
WOD
"Spring Fest"
3 rounds for time
30 DUs 
15 TTB
30 DUs
20 dual DB lunges* 50/35 35/25 
30 DUs
*lunges by round
R1- farmer carry
R2- front rack carry
R3- overhead carry

02.07.2026

IN house Competition starting at 8am

Workout 1: 10-MINUTE AMRAP

Partner 1:

• Max Shuttle Runs (25 feet)

Partner 2 & 3:

• 10 Synchro single DB Hang snatch (35/25)

• 10 Synchro single DB Box Step Ups (24/20 inch box)

After completion of 1 round of 10 hang snatch and 10 box step-ups, athletes are allowed to switch out which partner is running. Athletes are not required to switch, however, they can only switch when a round is completed.

Score: 

Score A = Total Shuttle Run segments (25 feet)

Score B = Total Rounds of AMRAP

Workout 2: FOR TIME (25 MINUTE CAP)

All reps and calories are split between athletes. One person works at a time, the other 2 rest

100/85 Calorie Row

100 BW Stepping Lunges

100 Barbell Shoulder to Overhead (75/55)

100 Abmat situps

100 Barbell Shoulder to Overhead (75/55)

100 BW Stepping Lunges

100/85 Calorie Row

Score: 

Time to complete / total reps at time cap.

Workout 3: FOR TIME (7 Min Cap)

Partner 1: 15 Barbell Front Squats (75/55)

Team: 15 Syncro Burpees

Partner 2: 15 Barbell Front Squats

Team: 15 Synchro Burpees

Partner 3: 15 Barbeel Front Squats

Team: 15 Synchro Burpees

Score: 

Time to complete / total reps at time cap.

02.06.2026

 
Primer - Every 2:00 x 6 sets
3 position clean
sets 1-3 @ 40-50%
sets 4-6 @ 55-65%
 
The 3 positions should be in this order: hip, mid knee and floor)
 
 WOD
"Cafe Americano"
2:00 on 1:00 off until you reach 45 power cleans or 15:00
3 wall walks
12 alternating DB snatch 50/35 35/25
8 box jumps 24/20"
max reps power cleans 135/95 115/75 95/65 (55+ 115/75)

02.05.2026

Strength
Bench Press
3 sets of 10 reps 60%, 65%, 70%
1 set of max reps at first weight  (goal is 10+ reps)
 
WOD
"Double Citra"
3 rounds for time
10 power cleans 115/75
9 pull ups
8 power snatch 115/75
Rest 1:00 
record splits

02.04.2026

Strength
Front rack reverse lunges
3 sets of 10 per side
build load across
 

warm up for gymnastics
Bar muscle up drills
https://www.instagram.com/p/C40NNR8uchc/
 
jump from a box- done correctly with straight arms
https://www.instagram.com/p/C4oUuNoR7WM/ 
 
hips behind the bar drill
https://www.instagram.com/p/C4lzxucRqsu/ 
 
low racked banded muscle up drill- don't use the bands on the rig to BMU
https://www.instagram.com/p/C4ihCOPuF9B/
 
Chest to bar drills  https://www.instagram.com/p/C4qREpzurIk/
1. banded PVC pull around the chest while seated
2. jumping low chest to bar pull ups
3. banded chest to bar pull ups


 WOD
"Rouge"
10 rounds for time
10 cals on machine of choice
1 burpee muscle up/C2B pull up/pull up

02.03.2026

 Hip/Spine Mobility- each exercise 5 reps
https://www.instagram.com/p/C1cdYturBfc/?img_index=1
1. Lateral Squat to Rotation staying deep in the hips as you drift side to side.
2. Figure Four Contours staying as upright as you can challenging the hips to contour around the ground.
3. Spine Rotations from a wide straddle.
4. Ankle to Hamstring reach getting long overhead.
5. Glute Mobilizations staying square to the ground. 
 
 
WOD
"Leaner"
Every 3:00 x 10 sets
DBs 35/25  30/20
6 DB thrusters 
6 DB hang clean and jerk
6 burpee over DBs
6 DB step ups 24/20"

02.02.2026

 
Strength
Strict Press
4 sets of 4 reps @ 65% 
 
WOD
"Champion Grounds"
24:00 E2MOM
1- sit ups x 20 reps
2- landmine row x 10/side @21X1
3- wall balls x 25. 20/14
4- farmer carry plate pinch x 60 seconds