06.25.2026

Strength
4:00 EMOM
1 power snatch @ 75%

Every 1:15 x 6 sets
1 hang snatch @ 75%

Every 1:15 x 3 sets @ 90-95%
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
"Row 2, Hill 75"
For Time
85/75 cal row or 75/65 cal bike
starting at 0:00 and every 1:30, complete 3 power cleans @ 70% your max

06.24.2026

Strength
Deadlifts
3 sets of 6 reps @60-65%
then
3 sets 
front foot elevated split squats x 5/side -somewhat heavy

WOD
"Erratic Sparks"
4 rounds
40 DUs
5 strict pull ups
5 power snatch 115/75
5 OHS 115/75
rest 1:00

06.23.2026

WOD
"Flat Feet Redo+"
16:00 EMOM
min 1- 4 bar facing burpees + 8 deadlifts 135/95  115/75  95/65 (55+ RX 115/75)
min 2- 6 HSPU (make them strict if you want) + 6 power cleans 135/95 115/75 95/65
min 3- 8 TTB + 4 push jerks 135/95 115/75 95/65
min 4- rest

at 16:00 complete 3 rounds for time (same weights as above)
4 bar facing burpees
8 deadlifts 
6 HSPU
6 power cleans
8 TTB
4 push jerks

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