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.

Tuesday 04/28/2026

WOD
"Golden State Warriors"
10:00 AMRAP
15 Push Press 75#/55#
15 Box Jump 24"/20"

Saturday 11/09/2024

WOD
"Grown Ups"
Teams of 2 For Time:
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press 75#/55#
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

*Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) - 100 calories (100) = 8:20 (score)

Monday 12/04/2023

Strength
1 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes -

WOD 
"Buffalo Brew Coffee"
3 sets (Every 5:00)
5-10-15
Calorie Row
-3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12

**Score is slowest set