08.20.2026

Strength
Back Squats
Every 3:00 x 3 sets
2 reps @ 85%
 
WOD
"Nug Nug Chug"
3 rounds for time
400m run
10 hang squat cleans 155/105 115/85 95/65 (55+ 115/75, 60+ 95/65)
If you can safely move this weight, RX it today! 
 
Accessories
3 sets- super set 
A. Copenhagen Plank x 30 seconds each side
B. Standing rotations x 5-7 each side- this is controlled movement with an empty barbell on your back, feet stay still underneath your hips, and you use your core to rotate side to side.  
C. feet up on the wall hold for 1:00- lay on your back as close to the wall as possible- get your legs up on the wall

08.19.2026

Strength
gymnastics skills
A. strict pull ups
3 sets 
10 toe assisted pull ups (make these as hard as you can)
10 banded pull ups

or

B. Strict HSPU
piked box hspu 3 sets of 5 reps
if that's easy, do deficit piked box hspu- use two plates on the ground for your hands
then
3 x 3 eccentric HSPU on the wall- try these as slow as possible

WOD
"New Damage"
6 rounds for time
200m run
4 pull ups (55+ 3 reps)
8 wall balls 20/14 (55+ 6 reps)
10 box jump overs 24/20" (55+ 8 reps)
8 wall balls 
4 pull ups
rest 1:00

08.18.2026

Strength
Week Six of clean & jerk
A. Every 2:30 x 4 sets
3 cleans + 1 jerk @75%

B. Every 1:30 x 3 sets
3 clean pulls @85-90%

C. Every 1:30 x 3 sets
5 push press @ 78-82%

WOD
"Hazy Weekend"
For time
20-18-16
hang DB alternating snatch 50/35 35/25 (55+ 35/25) (65+ 30/20)
TTB (55+ 16-14-12 reps)

directly into

14-12-10
hang DB alternating snatch 50/35 35/25
DB sit ups

08.17.2026

Primer
3 sets
depth drop to box jump x 5 reps
farmer hold RDL + knee drive x 5 reps each side. https://www.youtube.com/watch?v=n4iApCSrmLU

Strength
Front Squat
4 sets of 5 reps @ 65%


WOD
"Garage Fridge"
15:00 AMRAP
50m sled pull - add 90/45# on sleds
15 power cleans 115/85 95/65 75/55 
20/14 cal row

08.15.2026

WOD 
"Shady Oak"
with a partner
split everything including the running
30:00 AMRAP 
400-600-800-1000m run...
21 power cleans 155/105 115/85 95/65
15 strict pull ups
9 wall walks

08.14.2026

Strength. https://www.instagram.com/p/DbYhPCjlPuK/?img_index=4
12-10-8 reps
A1. tall kneeling KB press
A2. bent over rows
 
B1. close grip bench press
B2. racked barbell reverse lunges (6-5-4 reps per side)
 
Gymnastics Skills
Toes to Bar
https://www.instagram.com/p/DYNiht4vl7n/
 1 - Flexibility.

Start off opening new ROM with exercises like Jefferson Curls, and pair it with active work like the Floor Leg Lift.

Try to take these exercises seriously, rather than seeing them as a box to tick. Measure your progress with them and try to increase your range over time.

2 x 3 reps - J Curl
2 x 5-8 reps - Floor Leg Lift

2 - Strength work.

Everyone is weak in the L position because this is where the legs are heaviest against gravity.

Extensions are amazing at strengthening this sticking point because we’re moving slowly through it.

We’re also building shoulder stability here which gets slept on if you’re spending too much time with “fluff” exercises that only target the Abs.

3 sets of 3 reps.

‍ ‍
3- Dynamic work.
Perform 5 kipping movements- the key is staying in rhythm. 
 
work on this TTB drill
https://www.instagram.com/p/Daajz7PxqVG/
 
WOD
"Waffle" 
3 rounds for time
20 TTB
10 hang power clean & jerk 115/85 95/65 75/55 

08.13.2026

Strength
A. 5 sets of snatch balance x 1 rep @60-75% build within making sure you can complete each rep as a single movement. No snatch press and then descend.
 
B. hang snatch (squat preferably) 
3 reps @ 55%
2 reps @ 60%
2 reps @ 65%
 
WOD
"Tinseltown"
5 rounds for time
7 shoulder to overhead 95/65 75/55 45/35
7 pull ups or ring rows
then 
buy out: 300 feet (100m) farmer carry  53/35 or heavier