Thursday 03/19/2026

Strength 
DEADLIFT
Every 3:00 × 3 sets
2 Deadlifts @78-82%

WOD
"Turquoise"
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge 50#/35#
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)

Wednesday 12/11/2024

WOD 
"Pita"
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps 24"/20"
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-

Accessory 
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps

Monday 10/07/2024

Strength
Power Clean + Front Squat +  Push Jerk 8x3
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-

WOD
"The Jungle Book"
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar

Wednesday 10/02/2024

Strength
8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-

WOD
"Family Feud"
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks 50#/35)#
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks 50#/35#
100m Run