08.31.2026

Strength
A. 5 sets of snatch balance + OHS @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) Every 1:30 x 5 sets 
3 reps @ 60%
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 75%

WOD
"Chain Secrets"
5 rounds for time
10/8 cal row
3 D-DB shoulder to overhead
3 D-DB front squats
3 D-DB thrusters
50/35 40/25 35/20
55+ 35/25

08.29.2026

Primer
shoulder care: https://www.instagram.com/p/DZDgV8wvUYA/
1. Single arm pike with rotation x 6-8 per side
2. horizontal abduction with mini-band x 6-8 reps
3. wall clocks 3 sets of 3 reps each side 
4. diagonal band pull aparts  x 8 per side
 
 
 
WOD
"Aloha Vibes"
30:00 AMRAP
with a partner- one work, one rest
60 DB box step ups 24/20"  50/35 35/25 
30 C2B pull ups or pull ups
40 D-DB bench press 50/35 35/25
200m farmer carry 50/35s 35/25s

08.28.2026

Strength
Back Squat
5 reps @ 65%
3 reps @ 75% 
2 reps @ 80%
3 x 1 rep @ 85+% 
 
 
WOD
"Red Rascal" 
6 sets  every 2:30
250m/225m row
12 DB alternating snatches 50/35 35/20
*record splits*

08.27.2026

Gymnastics Skills
Strict Pull Up
1 minute of work / 2 minutes of rest for 3 sets:
Max rep one and one quarter strict pull-up / band assisted. https://www.youtube.com/watch?v=wSHUVY5wrvQ
*Begin with a lighter resistance band, and increase the band resistance as fatigue accumulates
to keep reps consistent. 
 
OR
 
Strict HSPU
3 x 3 slow eccentric HSPU resting 1:00 between
3 x 5 piked HSPU on box resting 1:00 between 
with pad or abmats (you can have a few pads for this)- try a few reps strict HSPU 
 
Strength
Barbell RDLs 
3 sets of 8 reps @ 55+% of conventional DL or heavier than last week
 
WOD
"8.5 out of 10"
15:00 EMOM
min 1: 40 DUs or 60 singles
min 2: 2 reps deadlift- build load each round*
min 3: rest
*score is load used*

08.26.2026

Week 7  Clean & jerk
Every 1:30 x 5 sets
power clean + hang clean @ 70-75%
 
Every 1:30 x 3 sets
3 reps halting clean deadlift from mid-thigh @80-85%
 
Every 2:00 x 3 sets
5-4-3 reps push press building to heavy


WOD
"Art is Hard"
For Time
100m run
14-12-10-8-6
V-Ups
4 sandbag cleans to shoulder after each set

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*