Monday 04/27/2026

Strength 
Back Squat 5x3
Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8

WOD
"LA Lakers"
10 Rounds For Time:
200m run
2 rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

Monday 03/23/2026

Strength
Build up to a 1RM Back Squat

WOD
"Jackie"
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups

Wednesday 02/25/2026

Strength
Deadlift 3x5
Every 2:00 × 3 sets
5 Deadlifts @60%

WOD
"Clam Chowder"
3 Rounds For Time:
30 Wall Balls 20#/14#
20 Pull Ups
10 Power Snatch 135#/95#

Saturday 12/20/2025

WOD
"12 Days of Christmas"
For Time:
1 Rope Climbs (Scale 3 Strict Pull Ups)
2 Squat Clean 155#/105#
3 Muscle Ups (Bar or Ring)
4 Burpees
5 Deadlifts 155#/105#
6 Pull Ups
7 V-Ups
8 Wall Balls 30#/20#
9 Box Jumps 24"/20"
10 Back Rack Lunges 155#/105#
11 Handstand Push Ups
12 Thrusters 155#/105#