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1
Jul

Friday 7/2

Workout:

FLEX DAY
5 Rounds Not For Time:

200ft Unbroken HEAVY Farmer Carry (down and back length of rig twice)
12 HEAVY KB Alternating Goblet Curtsy Lunges (back knee taps ground each rep)
3 Wall Climbs + ~5 second pause
150m Run SPRINT
Rest exactly 2 minutes between rounds.

30
Jun

Thursday 7/1

Skill Work:

Low Ring Skill Work (Ring Support + Ring Dips)

Workout:

For Time:

40/32 Calorie Row

20 Push-Ups

20 Box Jumps

30/24 Calorie Row

15 Push-Ups

15 Box Jumps

20/16 Calorie Row

10 Push-Ups

10 Box Jumps

10/6 Calorie Row

5 Push-Ups

5 Box Jumps

29
Jun

Wednesday 6/30

Strength:

Back Squat E2MOM

5×4 @31X1 tempo

Workout:

7 Minute AMRAP

500m Run Buy-In

8 Toes-to-Bar

10 Thrusters

Rest 3 minutes

7 Minute AMRAP

500m Run Buy-In

8 Hang Power Cleans

10 Overhead Plate Reverse Lunges

28
Jun

Tuesday 6/29

Strength:

Low Hang Power Cleans 5×3 (just BELOW knee)

One second pause below knee AND in catch of each rep

Workout:

16 Minute EMOM

1- 2 Squat Snatches

2- :30 Forearm Plank

3- Echo Bike Calories 15/12

4- 5 1/2-Kneeling Single-Arm DB Press per arm + pause

27
Jun

Monday 6/27

Strength:

Deadlift 4×8

Final set should be heavier than last week’s final weight.

Workout:

4 Rounds for Time:

10 Barbell Shoulder-to-Overhead

10 Pull-Ups

50 Double-Unders or 50 Lateral Hops or :45 of DU Practice

Rest 1 Minute between rounds

22
Jun

Wednesday 6/23

Workout:

FLEX DAY

5 Rounds Not For Time:

15 Unbroken Dumbbell Bench Press @20X1

12 Banded Row @20X1

9 Alternating 1/2 V-Ups per side

75 Double-Unders OR 1:30 DU Practice

Rest as needed