02.17.2026

Strength
Anderson front squats
Every 1:30 x 8 sets
2 single reps @65% your max front squat
*with j-pegs at or below parallel, get underneath your barbell, engage and then stand it up.  Re rack and repeat as single reps.  
https://youtu.be/wFbJajvBZzY
 
WOD
"Cigar City" 
2 rounds for time
10 C2B pull ups or pull ups
15 burpee box jump overs 24/20"
20 wall balls 20/14
500/425m row
Rest 3:00
With the row at the end of the round, you should push your pace knowing you have lots of rest. 

02.16.2026

Strength- super set 3 rounds

A. Heels elevated back squat for health
no more than 40% your max squat on the bar
5 reps with 3 second descend and a 3 second ascend



B. Single leg bench sit up x 10 each side. https://youtu.be/Cs268vpY7x8
 
C. 30 second single leg wall sit ISO hold each side
 
WOD
"Sour Taste" 
3 rounds each for time
15 thrusters 95/65 75/55 55/45
12 cals row
9 power snatch 95/65 75/55 55/45
rest 3:00
Challenge yourself to fast, unbroken rounds.  If you can't go unbroken, at least make things a sprint
 
 
 

02.14.2026

WOD
"Skilled Macho Man"
with a partner 
20:00 AMRAP
4 rounds of the Macho Man complex (complete the complex unbroken for one rep)
10 TTB
8 C2B pull ups
6 BMU
split reps- one work, one rest
Macho Man= 3 power cleans + 3 front squats + 3 push jerks
135/95  115/75. 95/65

02.13.2026

Strength
A. snatch balance 
4 sets of 2 reps @50-65% 
 
B. overhead squats
4 sets of 2 reps @ 70+% max snatch
 
WOD
"Chocolate Praline" 
3 rounds for time
3 rope climbs   55+ 2 climbs
9 front squats (taken from the floor) 135/95 115/85 95/65  RX+ 155/105. 55+ 115/75
12/10 cals bike

02.12.2026

Strength
Every 1:30 x 4 sets 
3 position cleans (squat)
set 1-2 @ 40%
set 3-4 @ 50%
 
The 3 positions should be in this order: hip, mid knee, and floor.
 
Cardio + power cleans- practicing for the Open 
Every 90 seconds x 8 sets
set 1-3: 4 lateral burpee over bar + 3 power cleans @50%
set 4-6: 4 lateral burpee over bar + 2 power cleans @60%
set 7-8: 4 lateral burpee over bar + 1 power clean @70%
 
 
WOD
"Epic Sip"
15:00 EMOM
min 1- 6 C2B pull ups + 4 KB swings 53/35
min 2- 10 V-Ups
min 3- 200 feet (8 x 25ft.) shuttle runs

02.11.2026

Strength
Bench Press
3 sets of 8 reps @ 65-70-75%
1 set of max reps (goal is 8+) performed with the first weight
 
WOD
Member of the Month- D
Buy in: 600m row
then 
4 rounds 
12 box jumps 24/20"
9 hang power cleans 115/75 95/65 75/55 (55+ 95/65)
6 shoulder to overhead 
then
Buy out: 100 feet handstand walk or 6 wall walks

02.10.2026

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
"Galactic Ghost" 
for time- try for everything unbroken
27-21-15-9
cals row. (cals on bike 21-16-12-7)
wall balls 20/14