05.01.2026

Strength
3 super sets
Body weight box step ups x 10 per side, immediately into
DB box step ups x 10  50/35 35/25
 
Cossacks- slow with weight
3 sets of 8 each side with landmine or with a goblet
 
WOD
"Drop it Like it's Hot!"
Part One
max reps
1:00 front squat 185/125 155/105 135/95
1:00 rest
1:00 front squat 135/95 115/75 95/65
1:00 rest
1:00 front squat 95/65 75/55 55/45

3:00 rest

then
7:00 AMRAP
10 TTB
10 V-ups
10 sit ups

04.30.2026

Strength
A. snatch press (push or jerk) + OHS
Every 1:00 x 5 sets  @60-65%

B. snatch balance 
Every 1:00 x 5 sets @ 65-75%

WOD
"Bolsa Chica"
For Time
15-12-9-6-3
box jump overs 24/20"
5-4-3-2-1
snatch (power or squat) 135/95

Rest 3:00

12-9-6-3
burpee box jump overs 24/20"
12-9-6-3
hang power snatch 95/65

04.29.2026

Strength
6:00 EMOM
power clean x 2 rep @ 70%
 
every 1:15 x 6 sets
hang clean + push jerk @ 70%
 
Every 1:15 x 3 sets @85%
2 reps of segmented clean pull + clean pull
for the segmented clean pull, pause 2-3 seconds at the knee

WOD
"Valley Monster"
16:00 EMOM
with a partner- switch by round
min 1- partner A does 40 seconds max cal bike, transition in 20 seconds
min 2- partner B does 40 seconds max cal bike, transition in 20 seconds

04.28.2026

Strength
Front squat x 3 reps @65%
Every 1:30 x 4 sets


WOD
"Two Tortugas"
50/42 Cal Echo Bike (conversion 1=1.3)
50 Pullups
50 Single Arm Dumbbell Shoulder to Overhead 50/35lbs
50 Toes to Bar
50/42 Cal Echo Bike
-15 min cap
-Much like other Open/Quarterfinal workouts, this time cap is tight and not many athletes are expected to finish – AND THAT’S OK.
-If you can do it Rx safely, don’t scale

04.27.2026

 
Strength
Deadlifts
6 sets of 1 rep @80%

handstand skills
3 handstand negatives - after 3 rep, hold handstand position for 20-30 seconds

WOD
"Cat'z Pajamas"
Every 2:30 x 3 sets
300m run
40 DUs
AMRAP power cleans  155/105 135/95 115/75
rest 1:30

04.25.2026

WOD
"Sleigh Ride"
For Time
divide reps with a partner
sled push 100m- add plates to the large sleds
run 600m 
80 HSPU
sled push 100m
80 power snatch 95/65 75/55 55/45
sled push 100m
80 deadlifts 135/95 115/75 95/65 
sled push 100m 
run 600m

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