Monthly Archives: March 2026

3/25 For time @ strong effort 30 burpees over bar 20 OHS @ 115lbs 10 shuttle runs *lets hit the second part of this as I want to know what that bar will feel like under fatigue and what you … Continue reading →

3/24 Thorough upper body prep (pull from what we’ve had in there regularly and see what we can do to prep HSPU) + Every 45 sec x 8 alternating sets (4 each) Odd – 5-6 dbl DB hang squat cleans … Continue reading →

3/21 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side Done – … Continue reading →

3/20 EMOM x 9 1/2/3: 3 hang power snatches, building 115–135–145 4/5/6: 3 hang power cleans, building 155–185–195 7/8/9: 3 hand release deadlifts, building 245–275–315 + 4 rounds for total reps 1 min snatches @ 135lbs 7–8–8–8 1 min bar … Continue reading →

3/18 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side Actually the … Continue reading →

3/17 A – 1-arm DB alternating clean and jerks x 8 heavy reps,rest 90 sec x 3 sets *challenge loading here, but try to keep them TNG at ground 70 – actually felt really good….first set was really grindy, but … Continue reading →

3/13 Lat series and shoulder flexion series + Additional front rack prep (spend a lot of time here) + Open 26.3 *will see the write ups we sent out, and the demo vid, but this is VERY paced from the … Continue reading →

3/10 Lat series + Shoulder flexion series + EMOM x 8 alternating sets (4 each) Odd – 12 thrusters @ 95lbs Even – 12 bar facing burpees Not sure when the last time we did thruster but I’m happy to … Continue reading →

3/7/2026 3 rounds for time 100 DU’s/round 50-40-30 Toes to Bar 30-40-50 Cal Row 22:59 – I went fairly conservative on the TTB, my goal in the first set of 50 was to go all 5’s, and use 5-5, longer … Continue reading →