Tuesday 08/18/2026
/Strength
Front Squat 1x2
EVERY 1:30 (10 SETS)
2 Front Squats*
*Start Moderate and Build to Heavy (RPE 8-9)
(Score is the Heaviest Weight)
WOD
12:00 AMRAP
30 Air Squats
3 Rope Climbs
(Score is Rounds + Reps)
Friday 10/11/2024
/Strength
Deadlift 6x4
6 sets x 4 Deadlifts (75%)
-Complete a set every 1:45-
WOD
"Baloo the Bear"
For Time:
40 Push Ups
80 Air Squats
20 Bench Press 135#/85#
40 Wall Balls 20"/14"
20 Bench Press 135#/85#
80 Air Squats
40 Push Ups
*Time Cap 22:00
Tuesday 05/09/2023
/WOD
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders
Monday 04/24/2023
/Strength 1
Power Snatch 3x2
3 sets x 2 Power Snatches @ 75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Overhead Squat 3x3
3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"Red Snapper"
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
