03.31.2026

Strength
Front Squat isometrics
5 sets of 3 reps @ 70-75% with a 3-4 second pause at the bottom
 
Accessories
Bulgarian split squats
3 sets of 6 reps- build load from last time
 
WOD
"Okie Dokie" 
AMRAP 11:00
12/10 cal row
10 clean & jerk 135/95 115/75 95/65 
30 DUs or 60 singles

03.30.2026

Handstand Skill
7 x 1 rep handstand negative
10 reps donkey kicks to wall
then
5:00 EMOM
2-7 strict handstand push ups or box hspu
 
Strength
Back Squat Waves
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
 
WOD
"Movie Night"
Every 3:00 x 4 sets
15 push ups
10 front squats 135/95 115/75 95/65
1 rope climb

03.21.2026

WOD
with a partner
Buy in: 100 cal row
30 rounds
5 power cleans 95/65
4 front squats
3 push press
2 thrusters
1 BMU or RMU
Buy out: 100 cal row

03.20.2026

Burgener Warm Up for Cleans
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
25:00 AMRAP
6 bench press 135/95
9 strict pull ups
12 power cleans 95/65
alternating rounds of 12 cals bike and 16 cals row

03.19.2026

Strength
A. Bulgarian split squats 3 sets of 6/side heavier than last week
B. HSPU skills- 5 sets of 3 slow negatives
 
WOD
For Time
10 deadlifts 185/125
10/8 push ups
8 deadlifts 225/155
10/8 push ups
6 dealifts 255/185 
10/8 push ups
4 deadlifts  275/205
10/8 push ups
2 deadlifts 305/225

03.18.2026

Strength
A. 6 sets of 2 reps hang power cleans @ 50% (6:00 EMOM)
 
B. 6 sets of (1+1) hang clean + push jerk @ 50%  (every 1:15)
 

C. clean segment deadlift (Every 1:30)
3 sets of 2 reps @70% max clean
pause 2-3 seconds at 1" off floor, at the knee, and at mid-thigh
 
WOD
"Grounded"
5 rounds for time
9 burpees
8 ground to overhead 95/65 75/55

03.17.2026

Strength
Front Squat Eccentric
4 sets of 3 reps @ 65% @60X1 
 
WOD
"Devil Rising"
For Time
20 devil's press 50s/35s
40 TTB
60 box jumps 24/20"
starting at 0:00 and every 2:00, complete 30 DUs
partition the top portion however