08.04.2026

Strength
Week 4 Clean & jerk
Every 1:30 x 5 sets
power clean + hang clean @ 65%
 
Every 1:30 x 3 sets
3 reps halting clean deadlift from mid-thigh @65%
 
Every 1:30 x 3 sets
5 reps push press @70%-75%
 
WOD
"Electric Limbs" 
For Time
16 barbell racked (front or back) reverse lunges (8/side) 95/65
8 power cleans 95/65
14 barbell reverse lunges 115/85
6 power cleans 115/85
12 barbell reverse lunges 155/105
4 power cleans  155/105
10 barbell reverse lunges 185/115
2 power cleans 185/115  

08.03.2026

Strength
Strict Pull Up progression 
15 alternating minutes:
1: 3-5 second chin over bar hold / unassisted. https://www.youtube.com/watch?v=d24xQEGvAsg
2: 10-15 second toe assisted chin over bar hold. https://www.youtube.com/watch?v=y2_LBlvlv4s
3: 20 second active bar hang. https://www.youtube.com/watch?v=mbJLjLAsV_w

OR
strict HSPU progression
8 seated DB Z press + 20 second ISO at the top of last rep
3-5 box strict HSPU or on the wall if you can do them with flat mat
 
WOD
"FAFO"
7 rounds for time
10 wall balls 20/14
8 atomic sit ups- with feet anchored
20 DUs or 40 singles

08.01.2026

WOD
"Smiley Eyes"
with a partner
Part One
5 rounds each
1 power clean 155/105
2 hang squat cleans 
4 bar facing burpees

Part Two
5 rounds each
1 power clean 155/105
2 hang squat cleans
4 TTB
 
Part Three
5 rounds each
2 strict pull ups or 4 ring rows
2 touch and go power cleans 155/105
6 cal bike

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