07.01.2026

Strength
Box Front Squat
5 sets of 5 reps starting at 55-60% and building

WOD
"Milagro"
2 rounds for time
25 wall balls 20/14
25 TTB
25 alternating DB snatch 50/35
25 box jump overs 24/20"

06.30.2026

Strength
Deadlifts
Every 2:30 x 5 sets 
5 reps @ 65-75%


WOD
"Orange Dream"
3 rounds
20 farmer carry walking lunges 50/35 35/25
10 KB swings 70/53 53/35

remaining time in class
As many as you can fit in!
Reverse sled drags x 50m (walking backwards)

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