Monday 2/9/2026

Strength 
Squat Clean + Push Jerk 10x1
Squat Clean and Jerk
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6

WOD
"Sprinkles on my Cupcake"
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks 135#/95#

Monday 6/2/2025

WOD
"Cash"
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks 95#/65#
Max Box Jump Overs 30"/24"
-Rest 1:00 Between sets-

Accessory 
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps

Monday 3/17/2025

WOD
"Galway"
Every 12:00 (2 sets)
3 rounds
24 Wall Balls 20#/14#
12 Toes to Bar
6 Clean and Jerks 135#/95#
*if you finish before the 12:00 mark then rest the remaining time.
**Score is total score for both sets.

Accessory 
Mayhem Mini-Pump –Leg Day
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Monday 12/2/2024

Strength 
Clean Deadlift + Hang Power Clean 6x6
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-

WOD
"Despicable Me"
3 Rounds For Time:
12/10 Calorie Air Bike
9 Clean and Jerks 95#/65# (Masters Rx - 65#/45#)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks 135#/95# (Masters Rx - 95#/65#)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks 185#/125# (Masters Rx - 125#/85#)
** There is a 6 minute time cap in each section.