Back Squat

8 Nov 2026

5x10 Trunk
Skip Rope 1 min

Back Squat 3x 45,55,65,65,65
Farmers Walk x 5; 35# DBs
Chin Ups 4x1

RomWod

Strength and KB Snatch

6 Nov 2026

Indian Clubs
Skip Rope 1 min

Press 3x 45,50,55
Back Squat 3x 45,50,55
Hex Bar Dealift 3x 60,80,100
Chin Up 1,1,1

5x10 Trunk
Skip Rope 1 min

EMOM 20 minutes
2x KB Snatch / hand (40#)

RomWod

KB Swings & Push Ups

5 Nov 2026

5 x10 Trunk
Skip Rope 1 min

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod

Back Squat

31 Oct 2026

5x10 Trunk
Skip Rope 1 min

Back Squat 3x 45,50,55,55,55
Farmers Walk x 5; 30# DBs

RomWod

KB Swings & Push Ups

29 Oct 2026

5 x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod

Home

28 Oct 2026

5x10 Trunk

WOD
Complex:
Squat down -> Lay Back to Hollow Hold -> Gator Roll to Superman Hold -> Strict Push Up -> Back to Squat -> Stand Up

50 reps, 17 minutes

RomWod

KB Swings & Push Ups

27 Oct 2026

5 x10 Trunk

Back Squat 3x3 50#

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod