07.23.2026

Strength
3 sets of 8 reps each Bulgarian split squat to a dead stop RDL 
try heavier weight 
remember to complete this as a complex: one Bulgarian and one RDL = 1 rep
 




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
"Bread Van"
 For Time
600m run
25 box jump overs 24/20"
10 power clean & jerk. 155/105 115/85 95/65  (55+ RX 115/85)
25 box jump overs
600m run

07.22.2026

WOD
"Mountain Cats"
16:00 EMOM
min 1- 200m run
min 2- 10 DB bench press 70/50 50/35 35/25 (50+ 50/35, 60+ 35/20)
min 3- 10 TTB
min 4- 10 burpee to plate- use a 25# plate

07.21.2026

Strength
Find today's heavy single rep of snatch

WOD
"Sky Turned Red"
15:00 AMRAP
10/8 cal bike
10 snatch grip deadlift at your 85% snatch max
100 feet sandbag bear hug carry 150/100/85
50 feet sled push- keep light to keep moving.

07.20.2026

WOD
Member of the Month- Luis
Run 800m
40 wall balls 20/14

then 

2 rounds
Run 400
10 wall ball box step overs 20/14 and 24/20"

then

3 rounds
Run 200m
50 feet sandbag on the back walking lunges 70/50/35 bag (25 feet out and back)

Post WOD Strength
super set
A. Curtsy squat x 8 reps per side
B. Banded glute bridges x 15-20 reps

then
C. Cossack squats @21X1 x 6-8 reps per side
D. Calf raises @21X1 x 12-15 reps

07.18.2026

 WOD
"Partner Power"

For Time with a partner
Alternate rounds with your partner (55+ RX use the intermediate weights)

10 Rounds of:
8 Power Cleans 95/65  75/55  65/45
8 Front Squats
8 Bar over Burpees
Then
200 Meter Run with your partner

8 Rounds of
6 Power Cleans 135/95   95/65  75/55
6 Front Squats
6 Bar over Burpees
Then
200 Meter Run with your partner

6 Rounds of
4 Power Cleans 155/105  115/85 95/65 
4 Front Squats
4 Bar over Burpees
Then
200 Meter Run with your partner

4 Rounds of:
2 Power Cleans 185/125 155/105  115/75
2 Front Squats
2 Bar over Burpees
Then
200 Meter Run with your partner

40 Minute time cap

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