06.22.2026

Strength
Bench press
8-6-4-max reps at weight one. RPE 7-8-9 out of 10

handstand skill
10 x donkey kicks
then
3 sets of 
wall facing handstand hold x 30 seconds
band pull aparts x 20 reps 

WOD
"1-800-Tropics"
8-7-6-5-4-3-2-1
push ups
100 feet suitcase carry each side between sets of push ups

06.20.2026

WOD
"Parabola"
with a partner- one work, one rest
30:00 AMRAP
100m sandbag carry
20 clean & jerk 155/105. 135/95. 115/75
20 synchronized TTB
20 strict pull ups
40/34 cal bike

06.19.2026

Strength
Deadlifts
6 sets of 3 reps @ 75-78%

WOD
"All Forms"
14:00 AMRAP
100m run
1 squat clean @ 55% max
1 bar facing burpee
*add one rep to each movement each round until time expires

06.18.2026

Strength
Back Squat
8 sets of 3 reps @ 60-65%

while resting, complete a total of 3 sets of 20-30 second Copenhagen plank

WOD
"Adventure Land"
200m run
4 rounds
10 wall balls 20/14
5 burpee to target
5 atomic sit ups

200m run
3 rounds 
10 wall balls 20/14
5 burpee to target
5 atomic sit ups

200m run
2 rounds
10 wall balls 20/14
5 burpee to target
5 atomic sit ups

06.17.2026

Strength
box front squat- box height is just below parallel for you
5 sets of 5 reps- building across
 
between sets complete 4 reps of strict HSPU on your stack of pads from last week. Or no pads
 
WOD
"Be still"
20 rounds for time
2 power cleans. 135/95 115/75 95/65
3 box jumps 24/20"
4 TTB

06.16.2026

Strength
Double stop seated strict press
5 sets of 5 reps building from last time
 
WOD
"Beach Daze"
For Time
800m run
12 alternating DB snatch 50/35
12 box jump overs 24/20"
Rest 2:00
800m run
12 D-DB thrusters 50/35
12 burpee box jump overs 24/20"
Rest 2:00
800m run
12 single arm devil's press 50/35
12 single DB box step overs 24/20"

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