Month: July 2026

Weightlifting: Back Squat (5 x 5) Every :90 5 Back Squat @ 50% HERO WOD: Three Wise Men Tribute Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three…

EMOM: 10 Min EMOM Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) 3 x E2MOM 10 Front Squat @ 5-10# heavier than last week ~72.5% WOD: AMRAP in 12 Minutes 3 Power Clean 115/155 6 Front Lunges 9 T2B

1 Mile Run Rest 3 Minutes Then WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups WOD: 4 Rounds for Time 500 Meter Row 20 Burpees 10 Air Squats Rx+: Burpees to 6 ft target, i.e. pull up bar, 10 Pistols

Warm-up: 5 Minute EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Deadlift (5, 3, 2, 1) 5, 3, 2, 1 start at 70% Add weight each round, i.e. 10# Go for a 1RM deadlift if you feel good. WOD: For Time…

Warm-up: 10 Min: Work on Ring Muscle Up Drills -seated -box -standing -ring pull ups Weightlifting: Power Snatch (5x 1+4) 5 x E2MOM 1 Power Snatch + 4 Snatch Balance *Can substitute snatch balance for overhead squat WOD: 5 Rounds for Time 9 Hang Cleans 95/135 9 S2OH 9 Pull Ups RX+ Hang Clean 105/155…

Weightlifting: Back Squat (3 x 5) 3 x E2MOM 5 Back Squat @ 85% WOD: AMRAP 12 Minutes 400 Meter Run 10 DB F Squat 35/55 10 DB S2OH Use two dumb bells at a times

Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Front Squat (3 x 10) 3×10 @ 5-10# heavier than last week ~70% WOD: 5 Rounds for Time 16 Alt DB Snatches 35/50 14 DB OHS (7R/7L) 500 M Row…

Metcon: 16 Minute EMOM 1- Bike 10/12 or Row 12/15 Cal 2- 16 DB Snatch 35/50 3- 15 WB 14/20 4- Rest RX+ 16 Min EMOM 1- Bike 12/15 or Row 15/18 Cal 2- 16 DB Snatch 50/75 3- 15 WB 20/30 4- Rest For RX+ must attempt to do DB Snatch and Wall Balls…

Weightlifting: Overhead Squat (5 x 3) 5 x EMOM 3 OHS @ 70% WOD: 2  Rounds for Time as a Team of 2 400 M Med Ball Run (switch at 200M) 31 HSPU (while partner holds Wall Ball Overhead) 31 Weighted Sit Ups (while partner holds plank) 31 Wall Ball OHS (while partner holds HS)…