05.30.2026

WOD
Nguyen Baby Shower 
5 rounds with a partner
100 DUs
30 TTB
100m suitcase carry (each carry 50m- 25m each side) 70/53 53/35
30 wall balls 20/14
200m run together

05.29.2026

Strength
Back Squat
4 sets of 6 reps @60-65%

accessories
3 sets of 8 each side
Bulgarian split squat to an RDL

3 sets of 10 reps 
KAS glute bridges 

WOD
"Moose Drool"
8:00 AMRAP
9 D-DB deadlifts
6 D-DB shoulder to overhead
3 D-DB burpee box step overs 24/20" 
DBs 35/25  30/20

05.28.2026

Strength
Snatch
Every 1:00 x 4
hang power snatch x 2 reps @ 65%

Every 1:00 x 4 sets
hang squat snatch x 1 rep @ 65%

Every 1:15 x 3 sets @ 80-85%
2 segmented snatch deadlift
(pause 2-3 seconds at 1" off floor, knee, mid-thigh)

WOD
"Stay Stoked"
16:00 EMOM
min 1- 12/9 cal bike
min 2- 8 reps bench press 135/95 115/75 95/65
min 3- 8 reps single arm devil's press 50/35 35/25
min 4- 2-4 reps wall walks

05.27.2026

Strength
4:00 EMOM
1 power clean @85%
 
Every 1:15 x 6 sets
1 clean & split jerk @ 85%
 
Every 1:15 x 3 sets
2 clean pulls @100-105%

WOD
"Karlito's"
4 rounds not for time
depth drop to broad jump x 5 reps
MB lateral throw x 10 each side
sled push x 50 feet
after each round complete 30 DUS

05.26.2026

Deadlift Day
15 reps @ 45-50%
rest 2:00 
12 reps @ 55-60%
rest 2:00
10 reps @ 65-70%

Accessories
3 sets
Copenhagen planks x 30 seconds a side
Suitcase carry 100 feet each side- heavy

05.25.2026

Murph

For time:
Run 1 mile
100 Pullups
200 Push Ups
300 Air Squats
Run 1 mile
-If you own a weight vest or body armor, wear it

Above you’ll see the “Rx” or most advanced way to attack Murph.
-There are several ways to scale Murph to make it doable. The first step is ditching the weight vest or partitioning the 100, 200, and 300 into 20 rounds of 5, 10, and 15 to help keep yourself moving.
If the total volume is too much, do a Half Murph or split the reps with a partner or two. You can always modify the pullups with bands/boxes or ring rows, do the pushups from your knees or against a box. Row or bike instead of run-the options are vast.

Remember why you’re here. Remember why you’re doing this. Remember who fought for you and who still fights for you. Remember when you want to quit. Remember.

05.16.2026

WOD
"Extra Baggage" 
with a partner- you go, I go by round
24 rounds for time
2 sandbag over the shoulder
4 sandbag squats
2 RMU or BMU or C2B