09.05.2026

WOD
"Hazy Helio"
with a partner
21:00 max cal row
Every 3:00 including the start
14 synchro TTB
7 synchro power cleans 95/65 75/55 
7 synchro burpee over bar

09.04.2026

Strict Handstand Push Ups
3 sets of 8 DB Z press + 20 second ISO hold on last rep
rest about 45-60 seconds
then
3 x 7 reps piked HSPU on box -trying for unbroken sets at a higher box 
rest as needed between sets

Primer
6:00 EMOM
min 1- 3 deadlifts building load over the sets
min 2- 5 push ups + 5 KB swings

WOD
"Jazz Hands"
2 rounds for time
10 deadlifts 225/155 185/125 155/105 (55+ 185/125)
20 push ups
30 KB Russian swings 50/35

09.03.2026

Week 8  Clean & jerk
Every 1:30 x 5 sets
power clean + hang clean @80%
 
Every 1:30 x 3 sets
3 reps halting clean deadlift from mid-thigh @90-95%
 
Every 2:00 x 3 sets
4-3-2-1 reps push press building to heavy

WOD
"Cat's Paw"
11:00 AMRAP
2 wall walks 
4 single DB devil's press 50/35 35/25
6 goblet squats
8 alternating DB snatch

09.02.2026

Strength
Super Set however you like
3 sets
A. Barbell Romanian Deadlifts x 8 reps @60% conventional deadlift
B. DB alternating single arm bicep curls x 10 per side
C. DB single arm overhead tricep extension x 8 per side

WOD
"Treehugger"
4 rounds for time
Run 200m
10 single DB box step overs 24/20" 50/35 35/25 (55+ RX 35/20)
20 DUs or 40 singles
2 BMU or 2 C2B pull ups or 2 strict pull ups

09.01.2026

WOD
"View from Tomorrow"
4 rounds each for time
cap = 24:00
8/6 cal bike (or 10/7 cal row or 100m run)
2 power cleans + 2 push jerks
8 box jump overs 24/20"
2 power cleans + 2 push jerks
8/6 cal bike
rest 1:1
155/105 135/95 115/75 or barbell at your 70% clean & jerk 
RX+ 185/125
RX 55+ 135/95
RX 60+ 115/85

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