Tuesday 05/26/2026

Strength
Deadlift 4x2
DEADLIFT 
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8

WOD
"Swole Team Six"
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Score is completed rounds)

Tuesday 1/27/2026

WOD
"Soldiers and Sailors"
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees
*Score is C&J Weight

Tuesday 1/6/2026

Strength 
Shoulder Press 1x1
Build up to a 1RM Shoulder Press

WOD
"Light of the World"
Every 1:00 (16:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-second Max Burpee Over Rower

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-