Wednesday 04/22/2026

Strength 
Snatch + Overhead Squat 6x3
Every 2:00 × 6 sets
1 Squat Snatch + 2 Overhead Squats @ 70–72% OR RPE 7

WOD
"Luigi"
10:00 AMRAP
30 Double Unders
15 Overhead Squats 75#/55#

Thursday 04/09/2026

Strength 
Power Clean + Push Jerk 8x3
Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6

WOD
"Freesia"
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats 135#/95#
75 Double Unders
Max Power Cleans 135#/95# in the remaining time.
-rest 2:00 between sets-
(Scored by Total Power Cleans Reps)

Friday 04/03/2026

WOD
"Good Friday"
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat 35#/25#

Tuesday 03/24/2026

Strength
Shoulder Press
Build up to a 1RM Shoulder Press

WOD
"Red Sox"
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)

*Score is slowest set.