Month: July 2026

EMOM of the Day: Metcon (8 Rounds for reps) 8xE2MOM 35 DU Max Rope Climbs WOD: 15 Min AMRAP 15 American KBS 35/52 20 OH KB Lunges (10R/10L) 25 Goblet Squats

Warm-up: 5×10 KB or DB Bent Over Rows *one set= 10 Right and 10 Left Weightlifting: Overhead Squat 5xE2MOM 4 @ 70%+ WOD: 5 RFT 200M Run 10 OHS 65/95 10 Lateral Burpees

Warm-up: Every :30 for 2 Min :00-:30 – Beat Swings :30-:60 – Hollow Hold :60-:90 – Arch Hold :90-1:20 – Rest Weightlifting: Back Squat 5xE2MOM 5 Back Squats @ 70%+ WOD: 4 RFT 15 Cal row 10 Pull ups 10 Push Ups

Weightlifting: Split Jerk (1RM) 6 x E2MOM Work up to new 1RM! WOD: Your choice A or B A: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips B: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

Skill Work: Max set pull ups Weightlifting: Deadlift 5 x E2MOM 5 @ 70%+ WOD: 15 Min AMRAP 15 Power Snatches 65/95 15 OHS 15 BFB Rx+ 15 Min AMRAP 15 Power Snatches 95/135 15 OHS 15 BFB

Weightlifting: Front Squat (1RM) 6 x E2MOM Work up to a new 1RM! WOD: 12 Min AMRAP 18/20 Cal Row 100M Farmers Carry Mixed Weights 50 DU

Skill Work: Max set HSPU *cannot rest at the bottom of the HSPU Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: 3 RFT -CAP 15 Minutes 400M Run 20 Pull Ups 20 Thrusters 65/95 Rx+ 3 RFT -CAP 15 Minutes 400M Run 20…

Weightlifting: Clean (1RM) 6 x E2MOM Work up to a new 1 RM Snatch WOD: As a Team of 2 – Don’t Drop the Baby 100 WB 14/20 100 Cal Row 100 Push Ups 100 Sit Ups w/ WB 100 Box Jumps *Partner must hold ball while other partner is not working with WB *5…

Weightlifting: Back Squat (1 RM) 6 x E2MOM Back Squat Work up to new 1RM! WOD: Helen (For Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Skill Work: 5xEMOM 4 Strict HSPU and 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean @ 80-85% WOD: For Time 7 RFT 7 Thrusters 65/95 7 Lat Burpees 7 Strict HSPU…