Friday 1/9/2026

WOD
Teams of 2
22:00 AMRAP
15 Thrusters 95#/65#
15 Chest to Bar Pull Ups
(1:1 on rounds)

Gymnastics
Level 1:
12 minute EMOM of:
Minute 1: 5-8 Arch to Hollow on Bar with Legs together
Minute 2: 5-8 Arch to Knee Tuck (same arch position but now tucking knees in the kip swing - focus on perfect positions without a double sway)
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute.        
Level 2:
12 minute EMOM of:
Minute 1: 5-8 Toes to Bar (or Knee Raises)
Minute 2: 8-15 Arch to Knee Raises
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute
Level 3:
3 sets of:
15 second L-Sit on Parallettes
rest 30 seconds
60 second AMRAP of Toes to Bar
Rest 2:15 minutes between sets (start next rounds at minute 4 and 8)

Wednesday 09/17/2025

Strength
Clean + Front Squat + Jerk 4x3
Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4x3 @ 75-80%)
- Focus: Strong catch, tight front rack, aggressive split
Post: 3 sets of 10 Seated Single Arm Rows with Band

WOD
"Broadhead"
For Time:
21-15-9-9
Thrusters 95#/65#
Lateral Burpees over the Bar

Monday 9/8/2025

Strength 1
Back Squat 5-3-1-5-3-1
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly

Strength 2
Reverse Dumbbell Fly 3x10
3 sets
10 DB Reverse Fly

WOD
"Arc’Teryx"
Every 2:30 (5 sets)
7 Thrusters 135#/95#
250/200m Row
*Score is slowest set

Friday 08/29/2025

Strength 1
Dumbbell Z Press 3x8
After the heavy deadlift is complete, perform:
3 sets of 6–8 Dumbbell Z-Press

Seated Double Dumbbell Z Press

Strength 2
Deadlift 1x1
Deadlift: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%

WOD
"Atlas"
For Time:
9-15-21 
Thrusters 95#/65#
3 Rope Climbs after each set (Scale 9 Pull Ups)
-into-
100ft Overhead Walking Lunge 95#/65#