06.29.2026

Strength
Every 1:15 x 4 sets
power snatch + OHS @ 65-70%

Every 1:15 x 6 sets
snatch (squat) @65-70%

Every 1:00 x 3 sets
2 reps snatch pull @ 100+%

WOD
"Fiestaveza"
For Time
5-4-3-2-1 wall walks
10-8-6-4-2 ring dips or stationary dips

06.27.2026

WOD
"The Audacity"
with a partner
you go, I go by round
20 rounds for time
Run 100m
8 TTB
6 thrusters 95/65 75/55

then..

take 8:00 to find a heavy thruster- both partners can work at the same time

06.26.2026

Strength
3 sets- super set
A. Bulgarian split squat to a dead stop RDL on the same side x 8 reps/side
B. Bench sit to stand single leg x 5 reps/side

WOD
Member of the Month- Joan
6 rounds
1:30 work, 1:00 rest
12 KB snatch (or DB snatch) 50/35 35/25
6 burpee box jumps 24/20"
odd rounds- max sit ups in remaining time
even rounds- max push ups in remaining time

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