08.25.2026

Member of the Month- Carl
3 rounds (18:00)
2:00 work/ 1:00 rest
10/8 cal bike
8 bench press 155/105
max wall balls in remaining time. 20/14
 
2:00 work/ 1:00 rest
10/8 cal bike
6 squat cleans @ 70%
in remaining time, max plank hold

08.24.2026

Strength
A. 5 sets of 5 R/L back racked reverse lunges
B. KB single arm OH carry x 100 feet each side OR barbell back rack carry



"Aloha Vibes"
Time Cap 14:00
For Time
15-12-9
push press 115/85   95/65    75/55
Single DB box step ups 24/20"   50/35   35/20

directly into...
15-12-9
push jerk 115/85  95/65  75/55
box jump overs   24/20"
*record total time*

08.22.2026

WOD
"Restraint" 
with a partner
5 rounds for time
20 TTB
15 synchro bar facing burpees
10 power snatch 115/85 95/65 75/55

08.21.2026

Strength
Barbell Romanian Deadlifts
3 sets of 8 reps @ 50% your conventional deadlift
*you start at the top and move down until past the knees to about mid-shin
*entire range of motion relies on hinging at the hips only

then
3 sets 
DB Bicep curls x 10 per side
DB Tricep extensions x 12 reps
 
 
WOD
"Some Kinda Nice"
3 rounds for time
25 abmat sit ups
5 front squats 185/125 155/105 135/95 (50+ 165/115, 55+ 155/105, 60+ 135/95)
50 feet handstand walk (50+ 30 feet HSW) 25 feet out and back, or 15 feet out and back
 
*front squats come from the floor, HSW scaled to 5 wall walks

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