04.10.2026

Strength
Back squat waves to a heavy single
3 reps @70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @90%
1 rep @ 90+% 
 
 
Extra time: complete 3 sets of Bulgarian Split Squats x 6 per side
OR
Handstand Skills
3 sets of 
5 x 1 rep HS negative
8 x DB Z press (dual DBs) 
 
WOD 
"Foam Pit"
Pt 1
For time:
10 Burpees over bar
10 Power Snatches
10 Burpees over bar

Rest 2 minutes, then...

Pt 2
For time:
10 Burpees over bar
20 Power Cleans
10 Burpees over bar
 
Rest 2 minutes, then...

Pt 3
For time:
10 Burpees over bar
30 Deadlifts
10 Burpees over bar
 
RX
Pt 1 & 2 Weights: 95/65 lbs
Pt 3 Weights: 135/95 lbs

55+:
Pt 1 & 2 Weights: 65/45 lbs
Pt 3 Weights: 105/75 lbs

04.09.2026

Strength
Back squat waves to a heavy single
3 reps @70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @90%
1 rep @ 90+% 
  
Done early?  Then complete the Bulgarians 3 sets of 6 per side OR
 
Handstand Skills
3 sets of 
5 x 1 rep HS negative
8 x DB Z press (dual DBs) 
 
WOD
"Stop Lurking!" 
AMRAP 12:00
Row 12/10 cal
8 shoulder to overhead 95/65 75/55
10 box jump overs 24/20" 

04.08.2026

Strength
Front squat isometrics
4 sets of 2 reps @80% with a 2-3 second pause
 
part 2
Bench press
4 sets of 6 reps building load  
between sets of bench, complete a set of 3-5 reps dips on rings or box/bench or dip bars
 
Core
3 sets of 
pallof press x 10 reps + 30 second hold- arms extended out from chest /side
suitcase carry x 100 feet each side

04.07.2026

Strength
Hang power clean@ 65%
Every 1:00 x 6 sets
 
Every 1:15 x 6 sets
hang clean + push jerk @ 65%
 
Every 1:30 x 3 sets
clean segmented deadlifts@ 80%-85% x 2 reps
 
WOD
"Gymnasty" 
Every 2:30 x 4 sets
3 BMU or C2B pull ups or strict pull ups
6 HSPU- can make these strict too
12 abmat sit ups
 

04.06.2026

Strength
Every 1:15 x 6 sets
hang snatch @ 75%
 
take 5:00 to warm up to your 80% deadlift load
 
6:00 EMOM
1 deadlift @80% + 1 wall walk
 
WOD
"Alternate Route"
For Time
14-12-10-8
DB hang clean & jerk 50/35 35/25
row cals
DB alternating snatch 50/35 35/25

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