Monday 09/14/2026

Strength
EVERY 1:30 (5 Sets)
3 Deadlifts
2 Power Clean
1 Shoulder to Overhead

*Start Moderate and Build to Heavy
(Score is Heaviest Weight)

WOD
7 ROUNDS For Time:
7 Deadlifts 275#/185#
7 Strict Handstand Push Ups

Rafal Wietoszko

Saturday 09/05/2026

WOD
"PARTNER TRIPLE PIG"
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
10 Bar Muscle Ups
15 GHD Wall-Ball Sit-Ups 20#/14#
60 Double Unders 
3 Deadlifts 365#/255#

1 ROUND EACH
15 Bar Muscle Ups
20 GHD wall-ball Sit-Up 20#/14#
75 Double Unders
6 Deadlifts 365#/255#

1 ROUND EACH
20 Bar Muscle Ups
25 GHD wall-ball Sit-Up 20#/14#
90 Double Unders
9 Deadlifts 365#/255#

*No wall ball toss on GHD unless proper setup and safety check. Option to sub abmat sit-up w/ wall ball toss to wall OR Weighted Wall Ball GHDs without toss.

Sebastian Mora and Mike Drz

Thursday 08/06/2026

Strength 
Push Press 1x8
ON 10:00 CLOCK...
Build to a Heavy 8-Rep Push Press
(Score is Weight)

WOD
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)

Thursday 05/07/2026

Strength 
Bench Press 5x3
Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8

WOD
"Kashyyyk"
6 sets For Total Time:
48 Double Unders
12 Burpee Over Bar
6 Deadlifts 275#/185#
-rest 1:00 between sets-