Monday 07/27/2026
/Strength
Back Squat 1x3
ON A 15:00 CLOCK...
Establish 3RM Back Squat*
(Score is Weight)
WOD
FOR TIME
27-21-15-9-9
Front Squat 95#/65#
Box Jump 24"/20"
Monday 9/2/1014
/WOD
In Partners, for Time:
400m Partner Run
50 Back Squats 95#/65#
50 Shoulder to Overhead 95#/65#
400m Partner Run
50 Pull-ups
50 Push-ups
400m Partner Run
50 Box Jumps 24"/20"
50 Kettlebell Swings 55#/35#
400m Partner Run
*Split work as needed.
**5 Burpee penalty to the partners handing work over to other partner for switching work
Monday 4/8/2024
/Strength
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5x9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
"Philly Cheesesteak"
7:00 AMRAP
5 Box Jumps 30"/24"
7 Toes to Bar
9 Wall Ball 20#/14#
Thursday 10/07/2021
/WOD
“TEAM PLAYER”
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
20 Box Jumps 24"/20"
200ft Farmers Carry 50's/35's
*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)
