06.15.2026

Strength
4:00 EMOM
1 power snatch @ 70%

Every 1:15 x 6 sets
1 hang snatch @ 70%

Every 1:15 x 3 sets @ 85-90%
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
"Hard to Breathe"
repeat from January
Every 4:00 x 4 sets
Bike
11/9 cal
rest 20 seconds
10/8 cal
rest 20 seconds
9/7 cal
 
OR
Row
13/11 cal
rest 20 seconds
12/10 cal
rest 20 seconds
11/9 cal
 

06.13.2026

Primer
Run 100m 
10 arm circles each direction
5 push ups
30 seconds table top stretch
Run 100m
10 scap push ups 
10 scap pull ups 
20 seconds kip swings on bar or rings 
 
 
WOD
"Huckleberry Lemonade"
Partition with a friend
one work, one rest
For Time
600m sled pull- 2-3 45# plates to sleds
60 sandbag to shoulder 150/100/80
160 cal bike
20 ring muscle ups or 30 BMU/C2B pull ups/pull ups

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