Thursday 03/19/2026

Strength 
DEADLIFT
Every 3:00 × 3 sets
2 Deadlifts @78-82%

WOD
"Turquoise"
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge 50#/35#
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)

Monday 10/28/2024

Strength 
Back Squat 4x4
4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-

WOD
"Monster Mash"
2 Sets For Time:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) 50#/35#
50ft Single Dumbbell Walking Lunge 50#/35#
36 Double Unders
-rest 3:00 between sets-
*16:00 Time Cap

Saturday 2/17/2024

WOD
"Hershey's"
Teams of 2
5 sets (each/1:1)
2:00 AMRAP
50ft Single Dumbbell Walking Lunge 50#/35#
12 Toes to Bar
Max Calorie Air Bike in the remaining time

*Each person does 5 sets total.

Tuesday 01/30/2024

Strength
Back Squat
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.

WOD
"Everything Bagel”
5 Rounds For Time:
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge 50#/35#
20/16 Calorie Air Bike