Blog Posts

WOD 08/28/2026

8/27/2026

Friday 08-27-2026
WEIGHTLIFTING: Clean and Jerk
Every 2:00 x 6 Sets
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk
Pause 2 seconds in the catch of the Split Jerk before returning to center each set. % based on limiting movement. Start at 65% and build across the six sets as mechanics and confidence allow. The complex is designed to develop positional awareness in the pull and reinforce stability overhead, not to chase a heavy number.
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WOD: For Time
400/350 M Row L1, 500/450 M Row L2 & L3
12 Clean and Jerks 75/55 L1, 15 Reps 115/75 L2, 135/95 L3
400/350 M Row L1, 500/450 M Row L2 & L3
9 Clean and Jerks L1, 12 Reps L2 & L3
400/350 M Row L1, 500/450 M Row L2 & L3
6 Clean and Jerks L1, 9 Reps L2 & L3
Goal: 8 to 12 Min - Time Cap: 15:00
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Extra/Optional/Accessory:
For Quality - 4 Sets:
8/8 Single Arm DB Z-Press
8/8 DB Single Leg Romanian DL
150ft Sandbag Carry
Choice on Loads

WOD 08/27/2026

8/26/2026

Thursday 08-26-2026
GYMNASTICS SKILL: Strict Pull-Up
Every 1:30 x 6 Sets
Option A: 5 Weighted Strict Pull-Ups
Option B: Max Unbroken Set of Strict Pull-Ups (targeting 6+ reps)
Option C: 5 Jumping Pull-Up to Slow Eccentric
Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.
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WOD: Every 4:00 x 4 Sets
15 Abmat Situps L1, 12 GHD Sit-Ups L2, 15 Reps L3
150 M Run L1, 200 M Run L2 & L3
7/5 Push-Up Renegade Rows 25/15 L1, 8/6 Reps 35/25 L2, 10/7 Reps 50/35 L3
150 M Run L1, 200 M Run L2 & L3
Score = Average Time per Set
Goal - 3 Min per set
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Extra/Optional/Accessory:
For Quality: 3 Sets
10/10 Single Leg Hip Thrust, Moderate
:30 Hollow Hold
10/10 Three Point DB Row, Moderate, controlled tempo

WOD 08/26/2026

8/25/2026

Wednesday 08-26-2026
WOD: For Time - 2 Rounds:
200 Single Unders L1, 100 Double Unders L2, 150 Reps L3
100 Air Squats
50 Alternating Dumbbell Snatches 25/15 L1, 35/25 L2, 50/35 L3
GOALS 12:30-17:30 - Time Cap: 18:00
Score = Time
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Extra/Optional/Accessory:
For Quality: 3 Sets
8 Cuban Press
8-10 Weighted Maltese Raise
12 Wall Anterior Tibialis Raise

Tuesday 08/25/2026

8/24/2026

Tuesday 08-25-2026
STRENGTH: Deadlift + Bench Press
Every 1:30 x 10 Sets, Alternating Stations
Station 1: Bench Press
Station 2: Deadlift
Set 1: 8 Reps @ 60%
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 65%+
Set 4: 5 Reps @ 70%
Set 5: 5 Reps @ 70%+
Percentages are based on 1RM Deadlift and 1RM Bench Press. For the Deadlift, use the 1RM from last week or your most recent 3 or 5 rep heavy as a reference point. For the Bench Press, use last week's 3RM to estimate your 1RM with the 1RM Calculator.
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WOD: Every 4:00 x 3 Sets
100m Farmers Carry 35/25 L1, 53/35 L2, 70/53 L3
8 Burpees L1, 10 Burpee to High Target (6 in above reach, switch hands and direction at rep 6), 12 Reps L3
15/11 Cal Bike L1, 18/13 Cal L2, 21/16 Cal L3
Score = Sum Total Time (all 3 sets)
Farmers Carry: Accumulate 100m in 30ft sections
Goal: Try to finish each round in 3:00 to 3:30.
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Extra/Optional/Accessory:
For Quality: 3 Sets
12 Weighted Sorenson Hold, :03 at top each rep, Moderate
10/10 Suitcase Carry, 50/50ft (15/15m), Moderate
:30 Dead Bug Hold (Arms and Legs Extended), choice on loads

WOD 08/24/2026

8/23/2026

Monday 08-4-2026
STRENGTH: Back Squat - Every 2:00 x 6 Sets
Set 1: 6 Reps @ 70%, Set 2: 3 Reps @ 80%
Set 3: 6 Reps @ 70%, Set 4: 3 Reps @ 80%
Set 5: 6 Reps @ 70%, Set 6: 3 Reps @ 80%
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WOD: For Reps - 6 Sets of 1:00 AMRAP
8 Hanging Knee Raises L1, 8 Toes to Bar L2, 10 Reps L3
Max Thrusters in Remaining Time - 65/45 L1, 75/55 L2, 95/65 L3
Rest 1:00 between sets
Score = Sum Total Reps (Thruster Reps)
Goal: 12 to 18 Thrusters per set
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Extra/Optional/Accessory:
For Quality: 4 Sets
10 Reverse Nordic Curls
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank

WOD 08/22/2026

8/21/2026

Saturday Class Time at 8 AM
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WOD: For Calories, With a Partner
4 Sets Each (8 Total):
Station 1:
12 Alternating Dumbbell Snatch 50/35 L3, 35/25 L2
12 Goblet Squats
16 Pull-Ups L3, 12 Reps L2
Station 2:
Max Calorie Bike
Rest 1:30 Between Sets
One athlete performs the triplet while the other accumulates calories on the bike. The bike stops the moment the triplet is complete. Partners then switch roles after the rest. Each athlete completes 4 intervals on the triplet and 4 intervals on the bike.
Time Cap: 30:00 Total Running Time Including Rest
Score = Total Calories Accumulated on the Bike (Team with the Highest Total Wins)

WOD 08/21/2026

8/20/2026

Friday 08-21-2026
WEIGHTLIFTING - Power Clean - For Load
Take 15:00 to Establish a 1RM Power Clean

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us.

Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.

Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
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WOD: For Time
30 Power Cleans 75/55 L1, 115/75 L2, 135/95 L3
600 M Run L1, 800 M Run L2 & L3
20 Lateral Burpees L1, 30 Bar Facing Burpees L2 & L3
GOALS 7:00-11:00 - Time Cap: 11:00
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Extra/Optional/Accessories
For Quality: Part A - 3 Sets
3/3 Single Leg Box Jumps (to safe controlled height)
3 Broad Jumps for Distance
Part B)
3 Sets:
8-10 GHD Back Extensions
:30 Weighted Sorenson Hold

WOD 08/20/2026

8/19/2026

Thursday 08-20-2026
STRENGTH: Bench Press For Load
Take 10:00 to Establish a 3RM Bench Press Baseline
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
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WOD: Every 5:00 x 3 Sets
400/350 M Row L1, 500/450 M Row L2 & L3
50ft Dual Dumbbell Farmers Walking Lunge 25/15 L1, 35/25 L2, 50/35 L3
3 Wall Walks to 30" L1, 4 Wall Walks 15" L2, 5 Reps to 10" L3
Time Cap: 4:30 per Set
Score = Sum Total Time (3 Sets)

WOD 08/19/2026

8/18/2026

Wednesday 08-19-2026
WEIGHTLIFTING
Power Snatch + Hang Squat Snatch
Every 1:30 x 6 Sets
1 Power Snatch + 2 Hang Squat Snatch @ 60%+
Loading Notes:
Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb per set based on feel and position quality.
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WOD: For Time - 10 Rounds
3 Power Snatch 75/55 L1, 115/75 L2, 135/95 L3
15 Wall Balls 14/10 L1, 20/14 L2 & L3
GOALS 11:00-15:00 - Time Cap: 15:00
Score = Time
Try to finish each round in :90 or less and try to do the WB's unbroken each round.

WOD 08/18/2026

8/17/2026

Tuesday 08-18-2026
GYMNASTICS SKILL
Toes to Bar Skill
2 x
:05 Passive Hang
:05 Active Hang (Hollow Body / Lats Tight / Pressing Down on Bar)

2 x
8 Bar Kip Swings (Tight Arch to Hollow Position)
3 Strict Knee Raises or Knees to Chest

2 x
4 Kipping Knees to Chest or Knees to Elbows (Focus on active lats, driving away from the bar and deep compression of the abs and hip flexors)

2 x
Build to Toes to Bar (Work with a partner to provide target and build bigger kip swing and compression)
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WOD: 20 Min AMRAP
5 Ring Rows or Banded Pullups L1, 4/3 Strict Pullups L2, 5/4 Reps L3
8 Hanging Knee Raises L1, 8 Toes to Bar L2, 10 Reps L3
10/8 Calorie Bike L1, 12/9 Cal L2, 15/12 Cal L3
5 Devils Press 25/15 L1, 35/25 L2, 50/35 L3
Score = Rounds + Reps
Goal 8 to 10 Rounds