02.25.2026

Strength
A. 4 sets of snatch balance + OHS @ 40-50%
 
B. 6 sets of snatch x 1 rep start at 60%
 
C. sumo deadlift 3 sets of 10 reps @ 40% max DL @21X1
 
Accessories
3 rounds- super set
A. suitcase carry x 100 feet each side
B. DB lat pull overs x 10.  https://youtu.be/MnIT9RwD83U
C. banded pallof twists x 10 per side

02.24.2026

Strength
Bench Press
3 sets of 6 reps @ 68/73/78%
1 set of max reps at the first weight 
goal is more than 6
 
WOD
"Billy"
3 round each for time
16 TTB
14 alternating DB snatch 50/35 35/25
12 box jumps 24/20"
rest 2:00

02.23.2026

Strength 
Anderson Front Squats
Every 90 seconds x 8 sets 
2 reps @ 70%
 
Primer
6:00 EMOM
2 box jumps + 2 power cleans 
building load on the cleans- TNG
 
 
WOD
"Sierra Nevada"
 7:00 AMRAP
7 power cleans 95/65 75/55 55/45 (RX 55+ 75/55)
7 thrusters
7 lateral burpees over the bar

02.21.2026

 WOD
"Barbell vs. Cardio" 
Repeat from 1/7/2023 
For Time- cap at 23:00
Team of 2- you go, I go style except on the buy in/cash out
Buy In: 40 calories choice machine
20 rounds
4 bar facing burpees
3 hang squat cleans
2 front squats
1 thruster
Cash Out: 40 gymnastics reps of your choice
135/95 115/75 95/65

02.20.2026

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
Bike 10/8 cals then *power clean
set 1-3: 3 power cleans @65%
set 4-6: 2 power cleans @75%
set 7-8: 1 power clean @80%
 
WOD
"Goose Island" 
9:00 AMRAP
8 shuttle runs (1 rep= 25 feet)
10 single DB box step ups 24/20"  50/35 35/25 RX+ 70/50 (55+ RX 35/25)
3 wall walks 
 

02.19.2026

 Strength
Sumo Deadlifts
3 sets of 12 reps @ 40% max conventional deadlift load
 
WOD
"Colossal Quads"
For Time
10-8-6-4-2
front squat 95/65 75/55
abmat sit ups
Rest 2:00
2-4-6-8-10
front squats 155/105 135/95 115/75
cals bike

02.18.2026

Strength
Every 2:00 x 4 sets
Strict Press 3 reps @ 70%
 
Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under)
 
WOD
"Black Magic" 
4 rounds for time
8 HSPU or piked on a box or the floor
25 DUs or 50 singles
3 power cleans @ 60-70-75-80% by round
*record time and the load used in the notes*