Monday 12/1/2025

Strength 
Shoulder Press 5x6
5 sets
6 Shoulder Press
-build across sets by feel-

WOD
"Jack Frost"
4 Sets For Time:
15/12 Calorie Row
15 Thrusters 75#/55#
15 Chest to Bar Pull Ups
-rest 1:1 between sets-

Tuesday 11/18/2025

Strength 
Bench Press 4x10
4 sets
10 Bench Press (build across sets by feel)

WOD
"Tottenham Hotspur"
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Push Ups
Score is total reps, including the Row

Monday 11/17/2025

WOD
"Manchester United"
5 sets For Time:
400m Run (or 500 m Row)
20 GHDs
20 Kettlebell Swings 55#/35#
-rest 2:00 between sets-

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