04.04.2026

WOD
"Sleigh Ride"
For Time
divide reps with a partner
sled push 100m
run 600m 
80 HSPU
sled push 100m
80 power snatch 95/65
sled push 100m
80 wall balls 20/14
sled push 100m 
run 600m

04.03.2026

Strength/Skill
2 rounds
3 strict press @ 70% + 3 strict C2B pull ups or strict pull ups
2 strict press @ 80% + 2 strict C2B pull ups
1 strict press @ 90% + 1 strict C2B pull up
Rest 2:00 
add about 2.5% for round 2
 
For 4 cycles
"Triple Extra"
AMRAP in 3 mins of:
2 Burpee Bar Muscle-ups
4 Box Jumps 24/20" option to go 30/24
4 L/4 R Single Arm Kettlebell Snatches 53/35
6 L/6 R Goblet Reverse lunges 53/35
-Rest 1 min between each cycle
-For each cycle restart the AMRAP

04.02.2026

Strength
Deadlifts
4 sets of 4 reps @ 70-75%
between sets complete 10 each side RNT rows. https://www.instagram.com/p/DQwg6MwjsGx/?img_index=6
 
WOD
"Built to Lift"
For Time
5 snatch (power or squat) 115/75 95/65 75/55
20/15 cals row
rest 2:00
4 snatch 135/95 115/75 95/65 
20/15 cals row
rest 2:00
3 snatch 155/105 135/95 115/75
20/15 cals row

04.01.2026

Strength
Hang power clean@ 60%
Every 1:00 x 6 sets
 
Every 1:15 x 6 sets
hang clean + push jerk @ 60%
 
Every 1:30 x 3 sets
clean segmented deadlifts@ 80% x 2 reps
 
WOD
"Merry-go-Round" 
14 rounds for time
2 cleans- power or squat 155/105
3 box jumps 24/20"
4 TTB
time cap =11:00 
 

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