Friday 10/23/2026

Strength
Hang Power Clean + Push Jerk 1x6
EVERY 1:30 (5 SETS)
4 Hang Power Cleans + 2 Push Jerks
*Start Moderate and build to a Moderate-Heavy
(Score is Heaviest Set)

WOD
"JACK"
20:00 AMRAP
10 Push Press 115#/80#
10 Kettlebell Swings 55#/35#
10 Box Jumps 24"/20"
(Score is Rounds + Reps)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Saturday 09/12/2026

WOD
TEAMS OF 2
25:00 AMRAP
2000/1800m Row
100 Kettlebell Swings 55#/35#
100 Kettlebell Box Step Ups (55#/35#)(24"/20")
100 Kettlebell Swings 55#/35#
Max Distance Row in the Remaining Time

(Scored by Total Meters)
*Partner 1 works while Partner 2 rests, switch as needed the entire workout.

Wednesday 08/12/2026

Accessory 
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice
Options...
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
 Max Unbroken Triple Unders Set (1x)
INDEPENDENCE (Intermediate)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)
LIBERTY (Beginner)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders

WOD
10 ROUNDS For Time:
200m Run
10 Kettlebell Swings 70#/55#
5 Box Jumps 30"/24"

Friday 07/31/2026

Strength 
"JULY '26 MONTHLY CHALLENGE"
FOR TIME
1 Mile Run
(Score is Time)
*Repeat of Monthly Challenge -- 7/1
-Rest Until 15:00 Mark then Complete-

WOD
FOR TIME
50 Bench Press 155#/95
*Workout starts with 10 Russian KB Swings 70#/55# and complete 10 Russian KB Swings every
time you break.
Time Cap 10min