09.25.2026

Strength
Strict Press
5 sets of 3 reps @ 60% and build

WOD
"Complex Calculations" 
1 set every 5:00 x 5 rounds
start at 55% clean & jerk max and build to 75-85%
*doesn't have to be unbroken

5 deadlifts
4 hang power cleans
3 front squats
2 shoulder to overhead
1 ground to overhead

09.24.2026

Strength
barbell RDLs 4 sets of 6 starting at 65% and building
complete 8-12 reps push ups between sets

WOD
"Moderation Mode"
4 rounds for time
20/15 cal row
10 C2B pull ups
15 lateral burpee box jump overs 24/20"
10 TTB
cap=20:00

09.23.2026

WOD- member of the month
Harrison
"Power Clean a Half Ton and Run”
Four rounds for time of:
*Power Clean a half ton and run 400 meters

Half ton equals 1120 pounds. For our purposes complete the following reps per round with the weight listed:
*185# = 6 reps
*155# = 7 reps
*135# = 8 reps
*125# = 9 reps
*105# = 10 reps
*95# = 11 reps
*85# = 13 reps

09.22.2026

Strength  (12:00)
Front Squat Every 2:00
5 reps @ 70%
5 sets of 4 reps @ 75%
 
 
Gymnastics Skills= strength (9:00)
Every 3 minutes for 3 supersets:
8 barbell pendlay row, as heavy as possible. https://www.youtube.com/watch?v=Wv7f0uIKh8o
10-12 horizontal bar row. https://www.youtube.com/watch?v=VBTeVnPGkzE
 
WOD (12:00)
"Devine Intervention"
bike intervals
6 rounds each for cals 
30 seconds max calories
1:30 rest

09.21.2026

Strength
Snatch press + OHS
6 sets of 1 rep @ 55+% build 
 
3 sets of 8 reps/side 
Bulgarian split squat to a dead stop RDL
 
WOD
"Venom"
4 rounds for time
6R/6L DB shoulder to overhead 50/35 35/25
50 DUs or 75 SUs or 50 crossovers

09.19.2026

WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
40 power cleans 115/85
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
40 power cleans 115/85
35 cal bike
25 burpee box get overs 48/40"
 

09.18.2026

Strength
Strict Press
5 sets of 4 reps starting at 55% and building
 
WOD 
"Tinseltown"
3 rounds for time
20 D-DB box step ups 50/35s 35/25s
400m run
this should hurt the legs