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
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 80% across
Part B: Split jerk (from rack) 5x3 at 80% 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
For time:
10-9-8-...-2-1
Double DB front squats 50/35 lbs
Burpees over the DBs
Ab-mat situps
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 3 shoulder presses followed with 3 push presses
Build to a heavy superset, with the same load on both lifts within a superset
Conditioning
Warm-up & skills
3 rounds:
250m row
5 inch worms with pushups
5 strict handing knee/leg raises
Gymnastics skills and strength
12 min alternating EMOM
8-12 DB bench row AHAP with sec hold at the top
8-12 strict box dips (Scale up with strict ring dips)
12 leg pikes over object
Scaling options: feet supported or band supported box dips
Note: to set up the bench row, stack a couple of 45 lbs plates and place one side of the bench on them to incline it.
Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Paused overhead Squats
5x4, with 5 sec pause at the bottom
Aim for a load of about 80%+ of last week's top set of 4
Conditioning
4 rounds for time:
25 wall balls 20/14 lbs, 10/9 ft.
50 double unders
25 Russian KBS 32/24 kg
Time cap: 18 min
Part A