03.16.2026

Strength
Back squat waves
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep@ 80% 
 
 
 
Member of the Month- Eames
 
14:00 AMRAP
12/10 cal bike
10 DB snatch 50/35 35/25
20 goblet squats 50/35 35/25
3 wall walks or 9 HSPU

03.13.2026

Strength
Bulgarian Split Squats
3 sets of 6 per side- go a bit heavier since there are only 6 reps
 
3 sets of RNT rows x 10 per side.https://www.instagram.com/p/DQwg6MwjsGx/?img_index=6
 
WOD
"Center Street"
3 rounds each for time
20 abmat sit ups
10 box jump overs 24/20"
10 single DB hang clean & jerk 50/35. 35/25
2 wall walks
Rest 1:00

03.12.2026

Strength
back squat waves
4 reps @ 60%
3 reps @ 65%
2 reps @ 70%
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%

WOD
"Sporty Pants"
4 rounds
3 TTB
6 power cleans 135/95
Rest 1:00 
add 3 reps each round until 4 rounds are complete

Finisher
6:00 EMOM
min 1: 30-45 seconds handstand hold
min 2: 30-45 seconds plate pinch hold

03.11.2026

Strength
A. snatch balance + OHS
4 sets of 1 @ 40-50%

B. every 2:00 x 6 sets
build load 
hang snatch + snatch

WOD
"Too Much Overhead"
For Time
5 S2OH 115/75
200m row
10 S2OH 115/75
300m row
15 S2OH 115/75
400m row

03.10.2026

Strength
sumo deadlifts 
3 sets of 8 reps @ 50% conventional DL max @ 21X1 tempo
 
between sets complete 20 seconds per side Copenhagen plank
 
WOD
"3 Floyds" 
16:00 EMOM
min 1- 4-8 shuttle runs (25 feet =1rep)
min 2- 10 wall balls 20/14 + 3 BMU or 3 C2B pull ups
min 3- 60 seconds bike for cals* 
min 4- rest
*record each round of calories

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