05.07.2026

Strength
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 
100 feet suitcase carry each side- heavy
 
 WOD
"Chai Me A River" 
For Time
Run 800m
then
6-8-10-12 reps of 
push ups
box jump overs 24/20"
then
Run 800m
 

05.06.2026

Sets for AFSM training differ in 3 ways:
1. sets are based on time 
2. loads and times used are static-- they don't change for the duration of the phase.
3. progression is derived from increasing work rate within the set rather than altering other parameters.

 Front Squats
17 seconds for max reps @ 25% for 4 sets

WOD
"2 AM Bike Ride"
AMRAP 20:00
15 deadlifts 185/125
50 feet handstand walk or 4 wall walks
5 BMU or 3 ring muscle ups or 5 C2B pull ups
20/15 cal bike

05.05.2026

Strength
6:00 EMOM
power clean x 2 rep @ 75%
 
every 1:15 x 6 sets
hang clean + push jerk @ 75%
 
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
"Blinded by Sound"
10:00 AMRAP
6 hang power cleans 95/65 75/55
7 thrusters 95/65 75/55
8 pull ups

05.04.2026

Strength
Snatch
Every 1:00 x 4
hang power snatch x 2 reps @ 50%

Every 1:00 x 4 sets
hang squat snatch x 1 rep @ 50%

Every 1:15 x 3 sets @ 70%
2 segmented snatch deadlift
(pause 2-3 seconds at 1" off floor, knee, mid-thigh)

WOD
"Peanut Butter Milk"
Every 3:00 x 4 sets
Run 400m 
12 TTB

05.02.2026

WOD
"Group Effort"
Team of 3
cap 30:00
3 rounds
1500m/1200m row
150 DUs
*barbell movement

*R1- 60 hang clean and jerk 135/95 115/75 95/65
*R2- 60 power snatch 115/75 95/65 75/55 
*R3- 60 thrusters 95/65 75/55 55/45

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