07.17.2026

Primer 
90 degree box step ups or the triple jump step ups
3 sets of 5 reps 
 
 
Strength
Back Squats
3 sets of 5 reps @ 55-60%- work on exploding out of the bottom of the squat
then
3 sets of 5 reps each side banded pistol squats or 3- 5 reps pistols
https://www.youtube.com/shorts/WTMhXaduOuE
 
WOD
"10 Degrees" 
3 rounds for time
50 DUs or 75 singles
25 V-Ups of tuck ups
Buy out: 15 cartwheels or the squat to cartwheel variation
https://www.youtube.com/watch?v=c95Pn6LkRPo

07.16.2026

Strength
Deadlift
3 reps @ 65%
3 reps @ 75% 
2 reps @ 80%
1 rep @ 85%
 
WOD
"Right Right"
10:00 AMRAP
2 strict pull ups
8 deadlifts 225/155
2 bar muscle ups or C2B pull ups or hardest ring row
8 HSPU
 
Core Finisher
3 sets
8-10 hanging straight leg raises to L-position or higher
20-30 seconds hollow hold or hollow flutter kicks

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