04.24.2026

Upper Body Accessories
3 super sets
1. handstand negatives x 3 reps at 2-3+ seconds 
2. Almost a Cuban press x 8 reps. https://www.instagram.com/p/DW_zS6WFGEH/?img_index=6. Last video clip
 
3 super sets
3. Ring rack chins x 5-10 reps  https://www.instagram.com/p/DWY6J7gkeHM/
4. Half kneeling DB chops x 8 per side
 
WOD
"Tiger's Blood"
Every 2:00 with a 30 second rest between
20 line facing burpees
max wall balls 20/14
continue until 100 wall balls is reached

04.23.2026

Strength
part one
Strict press
4 sets of 3 build across

part two
Deadlift
Every 1:30 x 6 sets
2  reps @75%

Accessories
3 sets- super set
8 per side for both
landmine Cossacks
landmine Hack Squats
 
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

04.22.2026

Strength
Front Squat 
3 sets of 2 reps @ 80% 

WOD
"So Into You"
15 DB box step ups 24/20"  50/35 35/25
5 D-DB devil's press 50/35 35/25
20 box jumps 24/20"
5 wall walks
20 TTB or hanging knee raises
5 D-DB devil's press
20 TTB
5 wall walks
20 box jumps
5 D-DB devil's press
15 DB box step ups

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