03.09.2026

Strength
Anderson Front Squats
Every 90 seconds x 8 sets
2 reps @ 75%
 
WOD
"Daylight Chaser"
For Time
100 DUs
75 air squats
50 KB swings  53/35
75 DUs
50 air squats
25 KB swings

03.06.2026

Mobility- elbow issues?
https://www.instagram.com/p/DVEAqxNEUz7/?img_index=1
A. banded supination x 10 each side- seated with arm extended on a bench
B. supinated hangs x 20-30 seconds
C. standing bicep curls (light load) x 10 each side. 
Really supinate to work on full supination, and really extend your arm back as well on the way down. That will help fully lengthen the bicep, which is something we hardly ever do.
  
 
WOD
"Cable Box"
3 rounds 
10 burpee to plate
10 alternating DB snatch 50/35 35/25
250m row
rest 2:00
each round should be a sprint
 
Core Accessories
A. pallof press with oscillations x 10 each side
B. landmine rotations x 10 each side
C. elevated hip dips x 10 each side
https://www.instagram.com/p/DVBYHhDEX6f/?img_index=6

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