08.12.2026

Strength
Week Five of clean & jerk
A. Every 1:30 x 5 sets
3 cleans + 1 jerk @70%

B. Every 1:15 x 3 sets
5 clean pulls @85-90%

C. Every 1:30 x 3 sets
5 push press @ 75%-80%
 
WOD
"Fundamental Observation" 
11:00 AMRAP
15 box jumps 24/20"
12 deadlifts 185/125 155/105 135/95 (55+ 155/105) 
9 HSPU (55+ RX with abmat) 
 

08.11.2026

Gymnastics Skills
1. strict pull ups
Every 2:00 x 4 sets
3-5 eccentric pull ups- move as slow as possible

2. strict handstand push ups
Every 2:00 x 4 sets 
3-5 eccentric handstand push ups- move as slow as possible 


Strength- super set
A.  seated double stop strict press
3 sets of 5 reps building load

B. assisted (hold on to a PVC or a post) single leg RDL 
3 sets of 5 per side

WOD
"Clampdown"
6:00 AMRAP
6 cal row
3 devil's press 50s/35s 35s/25s
**add 1 rep to the devil's press each round

08.10.2026

Strength
Back Squats
Every 3:00 x 3 sets 
3 reps @ 80%

WOD
"Falling Knife"
For Time
18-15-12-9 
Thrusters 75/55 55/45- try to go unbroken on these sets
1 rope climb or 2 up/downs

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