07.03.2026

Positional Work- start with light weight and add for each set.  Last one should be at WOD weight or higher
1. (high hang clean + push press) x 3
2. (hang clean + push jerk) x 3
3. (clean + split jerk) x 3 

WOD
"Spring Berry"
10 rounds for time
25DUs
5 power clean & jerk 135/95 115/75 95/65 (55+ RX 115/75)
7 V-ups 
Rest 1:00

07.02.2026

Strength
3 sets 
DB Z press x 8 reps + 20 second hold at the top on last rep
rest 2:00
3-5 handstand push up negatives
rest as needed

WOD
"Knucklehead"
5 rounds each for time
15/12 cal row
9 deadlifts 135/95 115/75 95/65
6 power cleans
6 front squats
rest 1:1
50+ RX 115/85
55+ 105/75
60+ 95/65

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