07.15.2026

Strength
Week two of clean & jerk
A. Every 1:30 x 5 sets
3 cleans + 1 jerk @65%

B. Every 1:15 x 3 sets
5 clean pulls @80-85%

C. Every 1:30 x 3 sets
5 push press @ 65%

 
WOD
"Ripe Appeal" 
4 rounds for time
2 rope climbs
4 hang power snatch 115/75 95/65 75/55
 
in remaining time of class
complete 3 sets of 50m carries- the carries can be any choice: KBs, DBs, hex bar, sandbag or farmer carry handles 

07.14.2026

Strength
box front squat
5 sets of 5 reps starting at 60% and building
 
WOD
"Ray Street"
10 box jumps 24/20"
10 power cleans 115/85 95/65 75/55
10 thrusters
rest 2:00 
repeat set with 8 reps
rest 2:00
repeat set with 6 reps
 
RX 
50+ 105/75
55+ 75/55
60+ 65/45

07.13.02026

Primer- each exercise 4 reps
https://www.instagram.com/p/C1cdYturBfc/?img_index=1
1. Lateral Squat to Rotation staying deep in the hips as you drift side to side.
2. Figure Four Contours staying as upright as you can challenging the hips to contour around the ground.
3. Spine Rotations from a wide straddle.
4. Ankle to Hamstring reach getting long overhead.
5. Glute Mobilizations staying square to the ground.
  
 
Strength 
Every 1:15 x 4 sets
power snatch + OHS @ 80%

Every 1:30 x 4 sets
snatch (squat) @80%

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

WOD
"Carpool Confessions"
Every 2:30 x 4 sets
300m row
12 alternating DB snatch 50/35 35/25
record split*  these should be sprints

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