05.09.2026

WOD
with a partner
For Time
Hero WOD Bradley (modified)- you go, I go by round
10 rounds
Run 100m
10 pull ups
10 burpees
 
then
 
partition however- one work, one rest
60 power cleans 135/95 115/75 95/65
20 rope climbs
 

Background: Dedicated to U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, who was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

05.08.2026

Strength
Handstand skills
3 sets of 
5 handstand negatives- rest 20 seconds or more between reps
8 DB Z press + a 20 second ISO hold after the last rep
Rest 2:00
 
WOD
"Blacks Peach"
4 rounds for time
100m sled pull (to the fence and back)- keep sleds moderately heavy, you should be able to keep moving the sled. If you have to stop, then it's too heavy for today.
10 barbell inverted rows
50 feet DB farmer carry walking lunges 50/35 35/25
Rest 1:00

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