04.16.2026

WOD
"The Dagger"
7 rounds for time
time cap = 30:00
7 power cleans
7 front squats
7 shoulder to overhead
7 bar facing burpees
7 TTB
7 C2B pull ups
7 cal row
RX 95/65 INT 75/55 SC 55/45
 
If you have time
accessories
A. 20 wall sit calf raises
B. 8 per side reverse lunges- add weight of your choosing
C. suitcase carry x 50 feet each side

04.15.2026

Strength
6:00 EMOM
power clean x 2 rep @ 60%
 
every 1:15 x 6 sets
hang clean + push jerk @ 60%
 
Every 1:15 x 3 sets @75%
2 reps of segmented clean pull + clean pull
for the segmented clean pull, pause 2-3 seconds at the knee
 
WOD
"Opque Illusion"
for time
21-15-9
hang power snatch 95/65 75/55 45/35
wall balls 20/14
repeat from 5/17/2023

04.14.2026

Strength
Front squats 
Every 2:00 x 4 sets
3 reps @ 78% work on exploding out of the squat
 
WOD
"Calf Fiend"
10 rounds
30 seconds on/ 60 seconds off 
max calories- choice machine

04.13.2026

Strength
Eve3ry 1:15 x 4
Strict press  3 reps building load across
 
Accessories
3 super sets
8 per side landmine Cossack squats- perform all 8 on one side, then the other side
8 per side landmine Hack squats 
 
 
Member of the Month- Mort
"Popeye" 
95/65 75/55 
10 – Hang Cleans
10 – Jerks
10 – RDL’s
10 – Front Squats
10 – Bent Over Rows
10 – Hang Snatch
10 – Back Squats
10 – Hang Clean and Jerks
10 - Deadlift
10 – Thrusters
*If you put the bar down you start over
*Once done you hold onto the bar until the last person finishes – if you drop, you start
over

04.11.2026

 
WOD
"Chuckanut"
30 Rounds For Time
with a partner- you go, I go by round
1 deadlift 315/225  275/205  225/155 
3 HSPU
5 wall balls 20/14

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"