08.08.2026

WOD
"Kiwi"
with a partner
alternating AMRAPs as a team so you complete 2 of each 6:00 AMRAPs 
6:00 AMRAP 
400m run 
100m sled pull 
one person runs while the other person pulls the sled, then switch
in remaining time, complete max reps of sandbag over the bar 150/100/70
 
Rest 2:00
 
6:00 AMRAP 
60 wall balls 20/14
40 power snatch 95/65 75/55
in remaining time, complete max reps of HSPU
 
Rest 2:00

08.07.2026

Dynamic Speed Skaters- drive and touch the floor if you can https://www.instagram.com/p/Dandrl_BVfX/
coach led- 10 reps each side  
 
Glute Bridge Variation https://www.instagram.com/p/DbYXZJpxuyW/
coach led- 10 reps total
  
 
Strength
Front Squats
Every 2:00 x 5 sets
4 reps @ 60%
 
WOD
"Judgment Day"
15:00 EMOM
min 1- 15/12 cal row
*min 2- one rep clean & jerk
min 3- rest
*start around 65% and build across the 5 sets

08.06.2026

Strength
Back Squats
4 sets of 3 reps @ 75%
 
WOD
"Icy Death"
4:00 of work, 2:00 of rest
go until you reach 8 rounds completed or cap at 4 sets (22:00)
7 thrusters 95/65 75/55 55/45  (55+ RX 75/55)
7 burpees over the bar
7 shuttle runs (25 feet out and back =1 rep)

08.05.2026

Snatch Transfer Skills- with empty barbell- complete 2 reps of each
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. drop snatch (foot and arm speed)
4. snatch balance (foot and arm speed)   
 
Strength
5 sets of snatch balance + OHS starting at 55%
 
then complete
3 sets of 8-10 per side supported single leg RDLs @20X1
hold a post of the rig on the side of the working leg so that your weight is on the other side
 
WOD
"Los Hermanos"
3 rounds for time
10 pull ups or ring rows
10 box jumps 24/20"
5 C2B pull ups or pull ups
200m run

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