07.11.2026

WOD
"Fame & Fortune"
with a partner -you go, I go by round
AMRAP 24
8 hang power cleans 95/65 75/55 
6 cal bike
4 box jump overs 24/20"
2 wall walks

07.10.2026

Strength
Deadlifts
Every 3:00 x 5 sets
4 reps @ 75-80%
 
WOD 
10:00 AMRAP
"Level Line"
24/18 cal row
150 feet sled push- only two/one plate on sled 
Rest 3:00
7:00 AMRAP
1000m run
max wall balls in remaining time

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