07.09.2026

Strength
Every 1:15 x 4 sets
power snatch + OHS @ 70-75%

Every 1:15 x 6 sets
snatch (squat) @70-75%

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


WOD 
"Shoulda Coulda"
4 rounds
1:30 work, 1:00 rest
10 x shuttle runs (25 feet= 1 rep)
30 DUS
max reps alternating single arm devil's press 50/35

07.08.2026

Strength
3 sets of Bulgarian split squat + dead stop RDL x 8 reps each side 
then
3 sets of 3-5 reps candlestick roll ups   https://www.youtube.com/watch?v=wn19n6CHc8Q
 
WOD
"Slipknautical" 
AMRAP 12:00 
6 power cleans 135/95 115/75 95/65 
4 box get overs 48/40"
100 feet each side suitcase carry 70/53 53/35

07.07.2026

Strength
Week one of clean & jerk
A. Every 1:30 x 5 sets
3 cleans + 1 jerk @60%

B. Every 1:15 x 3 sets
5 clean pulls @80%

C. Every 1:30 x 3 sets
5 push press @ 60%

WOD
"Plus it Up"
3 rounds for time
200m run
8 HSPU
8 deadlifts 185/125
8 TTB

07.06.2026

Strength
coach through the 90 degree step up
https://www.youtube.com/watch?v=vzgSEZaXJHI&t=2005s
1. whole foot on the box- 90 degree angle with leg
2. hands on hips or in front of you
3. tall chest
4. high up on the back toe
5. not using the back leg, press and extend on foot on the box
6. guide your foot against the box to reset with big toe on floor first and then foot


WOD
"Blind Pig"
20:00 EMOM
min 1: 11/9 cal row
min 2: 12 shoulder to overhead 95/65 75/55
min 3: 11/9 cal bike
min 4: 8 burpee box jump over 24/20"

07.04.2026

WOD
"I'll Be There"
with a partner
AMRAP 25:00
400m run together
40 deadlifts 185/125 155/105 115/85 (50+ RX 165/115 and 55+ RX 155/105)
40 HSPU
40 TTB
20 burpee box jump overs 
20 power cleans 185/125

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