07.30.2026

Strength
Back Squat
Every 2:00 x 4 sets
3 reps @ 70% work on exploding up 

WOD
"Temporary Friend"
Every 5:00 x 6 sets
Run 400m
10 hand release push ups
10 power snatch 95/65
10 wall balls 20/14

07.29.2026

 
Strength
Week 3 Clean & jerk
Every 1:30 x 5 sets
power clean + hang clean @ 60%
 
Every 1:30 x 3 sets
3 reps halting clean deadlift from mid-thigh @60%
 
Every 1:30 x 3 sets
5 reps push press @ 65-70%
 
WOD
"Burn Off"
5 rounds for time
Run 200m
*5 TTB
 *add 5 reps TTB each round
10:00 time cap

07.28.2026

Strength
5 sets 
snatch balance + overhead squat
start at 50% snatch max and build
your goal is to be able to do a snatch balance correctly- not snatch jerk then descend
 
WOD
"Harmoniously"
Every 2:30 x 5 sets
20 DUs or 40 singles 
10/8 cal bike
5 D-DB hang clean & jerk 50/35 35/25 (55+ RX 35/20)

07.27.2026

Strength
Box front squat
5 sets of 5 reps @ 2:30
start around 65% and see if you can add load each round
 
WOD
"OMG"
8:00 EMOM
3 front squats from the ground + 6 box step overs at body weight 24/20"
185/125  155/105  115/75
RX 50+ 165/115
55+ 155/105
60+ 135/95
 
Finisher
4 rounds for quality
1:00 wall sit
45 second handstand hold

07.25.2026

WOD
"Be the Buzz"
 with a partner

Part One
10 rounds for time
3 BMU or C2B pull ups
5 squat cleans 135/95. 115/75 95/65
7 box jumps 24/20"

Rest 2:00 

Part Two
For Time- partition however- one work, one rest
10 rope climbs
50 deadlifts 185/125 155/105 135/95 
500m farmer carry 50/35s

07.24.2026

WOD
Hero WOD Moose

For Time
1,000 meter Row

Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)

Then,
1,200 meter Med Ball Run (20/14 lb)

 
 
 

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3, 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.

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