Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift
Every 75 sec for 10 rounds:
1 deadlift
Conditioning
For time:
100 double unders
50 sumo deadlift high pulls 95/65 lbs
50 double unders
50 box jumps over 24/20 in
50 double unders
50 sumo deadlift high pulls 95/65 lbs
100 double unders
Time cap: 15 min
Part A
In teams of 2, for time, one partner working at a time, except the run:
800m run [together]
-- then, 4 rounds:
30 wall balls 20/14 lbs, 10/9 ft.
30 med ball situps 20/14 lbs
-- then, 400m run [together]
-- then, 4 rounds:
15 clean and jerks [BB: 115/95 lbs, DBs: 2x50/35 lbs]
15 burpees
-- then, 800m run [together]
Time cap: 36 min
Part A
3 rounds for time:
2,500m/2,000m row
25 American KBS 24/16 kg
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 85% across
Part B: Split jerk (from rack) 5x3 at 85% 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.
Today's load will feel near maximal as we approach the 3RM test in 2 weeks.
Conditioning
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 push presses followed with 2 shoulder presses
Build to a heavy superset. The sequence is inverted from last week, which will make the complex more challenging. We are testing a 3RM shoulder press in 2 weeks.
Conditioning
Warm-up & skills
15 min to warm up and practice ring muscle up transitions or ring muscle ups
Warm up
3 rounds of:
200m run
5 ring rows + 5 pushups + 5 kipping swings
Then, 10 min to practice:
Level 1: Low ring transition to dip
Level 2: Ring muscle up kip and hip drive drills
Level 3: Ring muscle up sets - target a rep volume per set and try to achieve 3-4 sets
Endurance
Every 7 min for 4 rounds, each for time:
400m run
30/24 cal row
20 burpees to target
Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
Every 2 min for 8 sets:
2 overhead squats
Conditioning
For time
42-30-18 wall balls 20/14 lbs, 10/9 ft.
21-15-9 double DB push presses 50/35 lbs
21-15-9 pullups
Time cap: 17 min
Part A
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