Tuesday 10/20/2026

Strength
Deadlift 1x8
3 SETS
8 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

WOD
3 ROUNDS FOR TIME
800m Run
15 Deadlifts 225#/155#
15 Toes to Bar

Monday 10/19/2026

Strength
Back Squat 1x4
EVERY 1:00 (6:00)
4 Back Squats @ RPE 7
*Use a weight that's challenging, but can be completed in :20 seconds. Same weight for all 6 sets.
(Scored by Weight)

WOD
FOR TIME
50-40-30-20-10
Wall Ball 20#/14#
Push-Ups

Saturday 10/17/2026

WOD
"BIG STEVE"
TEAMS OF 2
ON A 20:00 CLOCK...
5 ROUNDS (each)
20/15 Calorie Row
20 GHDs

Immediately Into...

Max Reps Bench Press in the remaining time 155#/105#
(Scored by Total Reps of Bench)
*One partner starts on the rower, one starts on the GHD. Switch when reps are completed. Both partners complete 5 rounds.

**During the bench, one partner must deadhang from the pull-up bar while the other partner benches. Option for DB Farmer Hold (heavy) if Deadhang is not possible.

Oscar Montesdeoca

Friday 10/16/2026

Strength
Front Squat 1x2
8 SETS
2 Front Squats 
*Start Moderate and build to a Moderate-Heavy
-Rest 1:00 b/t Sets-

(Score is Heaviest Set)

WOD
EVERY 3:30 (5 SETS)
8 Front Squats 135#/95#
16 Box Step Overs 24"/20"
8 Front Squats 135#/95#

(Score is slowest set)
*Step Overs can be lateral or box facing

Coach Monica