05.15.2026

Strength
Deadlifts
6 sets of 1 rep @85%
 
WOD
Megan Hawker
4 Rounds for Time
400 m run 
10 Power Cleans   95/65 75/55 55/45
10 Push Press 
10 Front Squats

05.14.2026

Strength
Snatch
Every 1:00 x 4
hang power snatch x 2 reps @ 55%

Every 1:00 x 4 sets
hang squat snatch x 1 rep @ 55%

Every 1:15 x 3 sets @ 75%
2 segmented snatch deadlift
(pause 2-3 seconds at 1" off floor, knee, mid-thigh)
 
WOD
"Caribbean Sunset" 
Cardio conditioning
Every 7:00 x 3 sets
Row 500/425m 
12 burpees over erg
400m run
 

05.13.2026

Strength
4:00 EMOM
1 power clean @75%
 
Every 1:15 x 6 sets
1 clean & split jerk @ 75%
 
Every 1:15 x 3 sets
2 clean pulls @ 95-100%
 
WOD
"Velvet Glow"
4 rounds for time
16 TTB (55+ 12 TTB)
6 power snatch 95/65 75/55 45/35 (55+ 75/55)
200m run
6 power snatch 95/65 75/55 45/35

05.12.2026

 Front Squats
Every 2:00 x 4 sets
15  seconds for max reps @ 35% for 4 sets
 
WOD
"Coping Skills" 
5 rounds
1:30 on
2:30 off
10 front squats @65% of your max
max D-DB step ups in remaining time 24/20". 50/35s 35/25s
@ 20:00
For Time
400m farmer carry 50/35 35/25 
 

05.11.2026

Strength
Bench Press
10-8-6- max reps at first weight start at 60%
 
WOD
"Diamond Dust"
For Time
buy in: 10 clusters 135/95 115/75 95/65
then
3 rounds of 
20/15 cal bike
15 C2B pull ups
then
buy out: 10 clusters 135/95 115/75 95/65

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