03.05.2026

Strength
Every 1:30 x 4 sets
3-position snatch 
set 1-2 @40%
set 3-4 @50%
positions are hip, knee, and floor

Every 1:30 x 6 sets
1 snatch- build starting at 55-60%

WOD
"Double Dutch"
3 rounds for time
15/12 cal bike
30 DUs
10 power snatch 95/65
30 DUs
5 burpee box jump overs 24/20"

03.04.2026

Strength
6 sets to build load on the complex starting at 55-60% max clean & jerk
power clean + front squat + jerk


WOD
"I'm Just a Girl"
4 rounds for time
2 wall walks
1 squat clean 185/125 155/105 115/85 (55+ 155/105)
4 devil's press 50/35  35/25
1 squat clean

03.03.2026

WOD
"Turn the Car Around"
2 rounds for time
250m row
12 shoulder to overhead 115/75 85/55 64/45 (55+ 85/55)
3 rope climbs
rest 75 seconds
250m row
9 hang power cleans 
15 HSPU
rest 75 seconds
250m row
6 hang power snatch 
20 C2B pull ups
rest 75 seconds

03.02.2026

Strength
Back Squat Waves
5 reps @ 55%
4 reps @ 60%
3 reps @ 65%
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
 
 

 
 Accessories- 3 super set rounds
1. RNT rows x 10 each side
https://www.instagram.com/p/DQwg6MwjsGx/?img_index=6
 
2. KB adductor rocks x 10 per side
https://www.instagram.com/p/DQoqtBiEZVX/?img_index=6
 
3. Banded elevated hamstring curls x 15
https://www.instagram.com/p/DMAbttNOYEG/?img_index=6
 
WOD
"Tippy Canoe"
3 rounds for time
10 box jumps 24/20"
200 feet farmer carry 70/53

02.27.2026

Every 3:00 x 10 rounds
odd rounds= 50 DUs + 5 deadlifts at your 70-75%
even rounds= 5 bench press @ 70% + 10/8 strict pull ups

02.26.2026

Cardio + power clean & jerk conditioning
Every 90 seconds x 8 sets
set 1-3: 25 DUs + 3 clean & jerk @ 50%
set 4-6: 25 DUs + 2 clean & jerk @ 60%
set 7-8: 25 DUs + 1 clean & jerk @65-70%
 
 
WOD
"Russian River" 
10:00 AMRAP
20 wall balls 20/14
15 hang power cleans 95/65 75/55
10 ring rows
10 burpee over the bar
 

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