04.21.2026

Strength
6:00 EMOM
power clean x 2 rep @ 65%
 
every 1:15 x 6 sets
hang clean + push jerk @ 65%
 
Every 1:15 x 3 sets @80%
2 reps of segmented clean pull + clean pull
for the segmented clean pull, pause 2-3 seconds at the knee

WOD
"Trophy Tacos"
For Time
10 C2B pull ups or pull ups
15 power clean & jerk 135/95
400m row

rest 2:00

400m row
15 clean & jerk 135/95
10 C2B pull ups

04.20.2026

Strength
Every 1:15 x 6 sets
1 hang squat snatch @ 75-80%

WOD
"Murph Prep"
Every 3:00 x 5 sets
5 pull ups- can make these strict
10 push ups
15 air squats
Run 200m

04.18.2026

WOD
"Chief DT"
with a partner- you go, I go
10 rounds
200m run + 1 round of DT 135/95 115/75 95/65 
 
10 rounds
250/200m row + 1 round of the Chief 115/75 95/65 75/55
 
10 rounds
15/12 cal bike + 10 bar facing burpees + 5 thrusters 95/65 75/55 55/45 
 
DT= 12 DL + 9 Hang power clean + 6 push jerk
 
Chief = 3 power cleans + 6 push ups + 9 air squats

04.17.2026

Strength
A. snatch push jerk + OHS
5 sets of 2 reps @55-65% max snatch load 
 
B. snatch balance x 1 rep
5 sets of 1 rep @ 65-75% max snatch load
 
WOD
"A Place Like Home"
4 rounds for time
5 D-DB shoulder to overhead 50/35. 35/25 
50 feet D-KB or DB overhead carry 50/35. 35/25
5 D-DB shoulder to overhead
50 feet D-KB or DB overhead carry
Rest 2:00

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