Monday 1/26/2026

Strength 
Deadlift 4x3
Every 2:00 × 4 sets
3 Deadlifts @ 75%

WOD
"Engine Company"
4 Sets For Time:
20 Wall Balls 20#/14#
10 Box Jump Overs 24"/20"
10 Wall Balls 20#/14#
5 Box Jump Overs 24"/20"
-rest 2:00 between sets-

Tuesday 09/30/2025

Strength
Deficit Deadlift 3-2-1-3-2-1
Deadlift (Wave 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%

WOD
"Brasstown Bald"
5 Rounds For Time:
15/12 Calorie Air Bike
12 Dumbbell Deadlifts (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)

Wednesday 8/6/2025

Strength 
Deadlift 1x1
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)

Accessory
Broad Jump: Max Distance
Record distance of best jump

WOD
"1777"
For Time:
3 Rounds
8 Toes to Bar
8 Deadlifts 185#/125#
25ft Handstand Walk (Scale 2 Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts 185#/125#
25ft Handstand Walk (Scale 2 Wall Walks)
-straight into-
16 Ring Muscle Ups (Scale 32 Chest to Bar Pull Ups)

Thursday 07/10/2025

Strength
Deadlift 5x5
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps 
- Complete 1 set every 1:30-2:00-

Accessory 
Broad Jump: Max Distance
Record best set (Total distance of best set of 3 jumps)

WOD
"Beast-Man"
Teams of 2
4 Rounds For Time:
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)