Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press
Every 90 sec for 10 sets
1 bench press
The 'rule' for today is that you may not decrease the load as you build. Once you have increased, you must stick with it, but no fail.
Conditioning
12 min AMRAP ladder:
10/8 cal row
1-2-3-4... power cleans 185/125 lbs
Scaling: Adjust the load to about 70% of your clean 1RM
Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift + Pulling Strength
Part A1 - Deadlift 7x2, building to 85%+
Part A2 - Weighted ring rows 7x5
Conditioning
3 rounds for time:
400m run
15 power snatches 75/55 lbs
10 double DB box steps over 50/35 lbs, 24/20 in
Time cap: 16 min
Part A
In teams of 2, for time, one partner working at a time [except the run]:
3 rounds of:
30/24 cal row/ski
10 bear complexes
-- then 3 rounds of:
400m run [together]
20 deadlifts
-- then 3 rounds of:
30/24 cal row/ski
30 toes to bars
Time cap: 35 min
Warm up
3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run
Front Squat + Split Jerk
Part A - Front squat 5x3 at 82.5% across
Part B: Split jerk (from rack) 5x3 at 82.5% of C&J 1RM across
Note: use the SugarWOD app to estimate your most recent 1RM, or refer to 12/29/2025 for front squat, or 9/4/2025 for C&J
Conditioning
Every 3 min for 4 rounds, each for time:
50 double unders
5 thrusters 135/95 lbs
5 wall walks
Warm up
3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press & Push Press
6 supersets of 2 shoulder presses followed with 2 push presses
Build to a heavy superset, heavier than last week, with the same load on both lifts within a superset
Conditioning
Warm-up & skills
400m run, then 2 rounds of
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
5 muscle clean and press (light DB or empty bar)
Gymnastics skills and strength
12 min to perform 2 sets at each station:
1 min of ring muscle up practice OR band assisted ring muscle up transitions
10 pronated grip DB bench row
15-20 strict/weighted hanging knee raises
Endurance
Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
6x3, building up to a challenging set for the day
Time cap: 18 min
Conditioning
16 min alternating EMOM:
100 ft. double KB banded overhead carries
12/10 cal ski erg
16 alternating double DB Farmer's lunges (8/leg)
12 plate ground to overheads
Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press
Every 2 min for 8 rounds:
2 bench presses
Build up to a heavy set of 8 for the day. Aim for about 85-90% of estimated 1RM
Conditioning
15 min AMRAP:
400m run
15 pullups
6 power cleans 135/95 lbs
Goal: 3.5 rounds
Part A
Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift + Pulling Strength
Part A1 - Deadlift 6x3, building to 80%+
Part A2 - Weighted pullups 5x3 (or weighted ring rows) - build from last week
Conditioning
3 rounds for time:
25/20 cal row
15 ring dips
5 power snatches **
Power snatch weight increase each round: round 1: 95/65 lbs, round 2: 135/95 lbs, round 3: 155/105 lbs
In teams of 2, for time:
200 double unders
20 shoulder to overheads 155/105 lbs or 40 double DB shoulder to overheads 50/35 lbs
20 burpee box jumps over 24/20 in
20 power cleans 185/125 lbs or 40 double DB power cleans 50/35 lbs
20 bar muscle ups or 40 pullups
20 power cleans 185/125 lbs or 40 double DB power cleans 50/35 lbs
20 burpee box jumps over 24/20 in
20 shoulder to overheads 155/105 lbs or 40 double DB shoulder to overheads 50/35 lbs
200 double unders
Time cap: 32 min