06.12.2026

Strength
Back Squats
4 sets of 4 reps @ 70-75%

WOD
Have Pride
15:00 AMRAP
400m run
6 power cleans  115/85 95/65 75/55 
2 wall walks
8 box jumps 24/20"

06.11.2026

Strength
4:00 EMOM
1 power snatch @ 65%

Every 1:15 x 6 sets
1 hang snatch @ 65%

Every 1:15 x 3 sets @ 85%
2 reps of segmented snatch pull + snatch pull
pause at the knee for 2-3 seconds of the first rep.  second rep is a full pull from the ground to standing


WOD
"Wheeler's Patent"
3 rounds for time
15 thrusters 95/65 
10 TTB
5 burpee over bar

06.10.2026

Strength
Test a heavy single for today 
Clean & jerk
3 reps @65-70%
2 reps @ 70-75%
2 reps @ 75-80%
1 rep @ 80+% until failure
 
OR
 
Deadlifts
5 sets of 4 reps @ 70-75%
plus complete 30 reps DB box step ups 70/50 50/35
 
WOD
Crazy 8's 
8 rounds
8 single arm devil's press
8 goblet squats
8 burpees over the DB
35/25  30/20

06.09.2026

Strength
Test a heavy single for today 
Clean & jerk
3 reps @65-70%
2 reps @ 70-75%
2 reps @ 75-80%
1 rep @ 80+% until failure
 
 
WOD
"Orange Avenue"
Not for time
3 rounds
Bulgarian split squat, dead stop then RDL x 8 each side (you need to do all 8 on one side)
Sled push x 50 feet with 2-3 plates on sled (large sections of the concrete are 15 feet each)
Run 200m

06.08.2026

Primer
KB arm bar stretch 
5 x 10 second hold each side- reset the hold for each rep
then
Turkish Get Ups 
3 sets of 3 reps each side- adding load each set
 
 
Strength
Seated double stop strict press 
5 sets of 5 reps increasing load as needed
 
WOD
"Park Life"
3 rounds for time
30 sit ups
20 single DB walking lunges 50/35 35/25 (10 reps each side)
10 alternating DB snatch 50/35 35/25
5 strict HSPU on wall or from a box

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